GV 


UC-NRLF 


Manual 

of 

Physical  Training 

for  the 

Primary  and  Grammar  Grades 

of  the 
Milwaukee  Public  Schools 


MILTON  C.  POTTER, 

Superintendent  of  Schools 


Arranged  by  GEORGE  WITTICH, 

Supervisor  of  Physical  Education 


1914 

Milwaukee,  Wisconsin 


83 — 1/15 


Manual 

of 

Physical  Training 

for  the 

Primary  and  Grammar  Grades 

of  the 
Milwaukee  Public  Schools 


MILTON  C.  POTTER. 

Superintendent  of  Schools 


Arranged  by  GEORGE  WITTICH, 

Supervisor  of  Physical  Education 


1914 

Milwaukee,  Wisconsin 


INTRODUCTION 


This  Hand  Book  is  intended  for  the  public  graded  schools 
of  Milwaukee.  The  instructions  are  imparted  directly  to 
the  teachers  and  pupils  by  trained  specialists;  it  is,  therefore, 
unnecessary  to  discuss  in  detail  in  this  book  the  method  of 
teaching  the  exercises  as  well  as  all  other  points  pertaining 
to  the  disposition  and  handling  of  classes  within  and  out 
of  doors.- 

The  exercises  of  this  outline  are  designed  for  the  purpose 
of  bringing  about  the  following  results  in  the  physical  make-up 
of  the  school  children  of  the  grades: 

1.  The  increase  of  the  circulation  and  general  distribution 

of  the  blood  by  means  of  vigorous  rhythmical  action 
of  the  larger  muscle  groups,  and  a  thorough  aeration 
of  the  blood  through  deep  and  somewhat  forced  respi- 
ration. 

2.  The  improvement  of  chest  capacity,  of  posture  and  the 

maintenance  thereof. 

The  former  is  achieved  through  stretching,  certain 
trunk  and  neck  exercises  and  forced  respiration,  and 
the  latter  through  so-called  corrective  exercises  in 
standing,  sitting,  kneeling  and  balancing. 

3.  The  development  of  exactness  of  motion,  quickness  of 

response,  and  a  moderate  degree  of  strength  through 
progressively  arranged  forms  of  exercises  and  combi- 
nations, as  well  as  properly  applied  commands  and 
time-measure. 

Short  discussions  of  the  effects  of  these  exercises  on 
posture,  development  of  chest,  aeration  of  the  blood,  of  the 
ill  effects  of  habitual  faulty  sitting,  one-sided  carrying  of  ob- 
jects, such  as  little  children,  and  bags  of  newspapers,  and  of 
the  importance  of  changing  such  burdens  often,  during  the 

3G2JJ59 


4    -  .    •    ••«  «,«•**;  -Man-udl  &f  Physical  Training 

time  set  aside  for  physiology  are  of  greater  practical  value 
to  the  pupils  than  the  dry  text-book  physiology  so  often 
taught  in  our  schools. 


PLACES  FOR  EXERCISING  AND  THE  PLAYING  OF 
GAMES: 

The  schoolyard  is  theoretically  the  proper  place  for 
formal  physical  exercises,  athletics  and  games,  if  the  surface 
of  the  same  is  prepared  so  as  to  prevent  the  development  of 
dust.  But,  since  strong  winds  are  prevalent  in  our  locality 
in  the  Fall  of  the  year  and  inclement  weather  frequent  in  the 
Spring  of  the  year,  we  must  of  necessity  often  resort  to  the 
school  hall  and  the  classroom  as  places  for  exercising. 


EXERCISING  IN  THE  CLASSROOM: 

If  permanent  exercising  in  the  classroom  becomes  neces- 
sary, the  following  rules  should  be  observed: 

The  first  and  second  grades  should  have  their  physical  exer- 
cises at  one  time  during  the  morning  session,  and  the 
third,  fourth,  fifth,  and  sixth  grades  at  another;  the 
seventh  and  eighth  grades  should  exercise  when  the 
lower  grades  have  their  recess  in  the  afternoon. 

This  arrangement  will  permit  a  closing  of  the  ventilating 
shafts,  of  those  rooms  where  physical  exercises  are  going  on, 
and  will  make  possible  a  thorough  aeration  of  these  class- 
rooms by  means  of  the  opening  of  the  windows.  This  plan 
is  suggested  because  the  opening  of  the  windows  of  one  or 
more  classrooms  without  closing  the  ventilation  shafts,  dis- 
turbs the  circulation  of  the  air  of  the  whole  building  when 
the  fan  is  in  operation. 

The  windows  must  however  be  opened  before  the  beginning 
of  the  exercises;  opening  them  shortly  before  the  execution 
of  the  breathing  exercise  is  worthless.  The  best  plan  is  to 
appoint  monitors  for  this  purpose. 

The  games  described  at  the  end  of  this  Hand  Book  should 
be  played  during  recess  outside  of  the  school  building;  a  few 
games  of  a  higher  organization,  such  as  Captain  Ball  and 
modified  Basket  Ball,  may  be  played  by  the  higher  grades 


Introduction  5 

during  the  winter  months  in  the  assembly  halls.  The  as- 
sembly halls  should,  for  this  purpose,  be  kept  clean  and  well 
ventilated. 

Many  of  our  teachers  consider  the  going  out  with  the 
children  into  the  yard  during  recess  an  extra  tax  on  their 
nerves.  They  have  never  made  a  greater  mistake.  Moving 
about  in  the  fresh  air  will  benefit  the  teachers  as  well  as  the 
children.  Our  teachers  sit  too  much  and  too  long  in  the 
classrooms.  Besides  this,  teachers  who  do  not  associate 
with  the  children  in  their  plays  and  games  fail  to  learn  to 
understand  the  true  character  of  their  pupils,  which  is  ex- 
hibited in  physical  play  more  than  at  any  other  time. 


THE  UNITS  OF  THE  DAY'S  ORDER: 

The  First  Unit—- 
The Day's  Order  of  Physical  Exercises  prescribed  in  this 
outline  begins  with  half-automatical  rhythmical  exercises 
of  the  larger  groups  of  muscles  for  the  purpose  of  stimulating 
circulation  and  respiration.  Such  forms  of  exercises  are 
absolutely  necessary  as  first  unit  of  each  lesson  because  of 
the  accumulation  of  venous  blood  in  certain  parts  of  the 
child's  body  during  the  long  physical  inactivity  caused  by 
sitting. 

The  half-automatic  character  of  these  exercises  further- 
more relieves  and  diverts  the  mind  of  the  child  from  mental 
strain. 

The  most  important  of  these  exercises  are:  Running, 
skipping,  hopping,  quick  bending  and  straightening  of  the 
knees,  quick  alternate  raising  of  the  knees,  and  liaising  of 
one  knee  combined  with  bending  of  trunk  forward  in  alter- 
nation with  straightening  of  the  leg  backward  and  the  trunk 
upward. 

Whenever  possible,  running  out  of  doors  for  two  to  three 
minutes  should  be  substituted  in  place  of  the  first  prescribed 
unit  of  the  daily  classroom  lessons,  because  no  single  exercise 
can  supplant  running  out  of  doors  as  an  introductory  and  in- 
vigorating exercise. 

Low  temperature  is  no  cause  for  omitting  the  running 
out  of  doors.  As  long  as  the  pupils  are  running  vigorously 
with  lips  closed,  they  will  never  take  cold. 


6  Manual  of  Physical  Training 

The  pupils  must  furthermore  be  taught  to  run  on  the 
balls  of  the  feet,  move  the  bent  arms  freely,  and  breathe 
through  the  nostrils  while  running. 

Running,  skipping  and  hopping  within  doors  should  be 
omitted  in  schools  that  are  not  equipped  with  vacuum  clean- 
ers; and  also  in  those  whose  construction  was  not  intended 
for  such  a  strain  and  where  other  classes  will  be  disturbed. 
In  such  places  the  prescribed  exercises  of  the  first  unit  must 
be  substituted;  their  effect  is  similar  to  that  of  running. 

The  Second  Unit — 

Facing,  stepping  and  marching  of  the  second  unit  when 
taken  in  the  classroom  and  hall,  must  be  executed  with  mili- 
tary precision,  but  lightly;  the  chest  must  be  active  and 
arched  and  the  head  held  erect.  Watching  the  feet  must 
not  be  tolerated.  If  executed  in  this  manner,  these  exer- 
cises are  an  excellent  means  for  establishing  an  elastic  walking 
step  and  improving  the  carriage  of  the  body.  Besides  this, 
these  exercises  serve  to  some  degree  the  restoration  of  normal 
circulation  and  respiration. 

The  forward  and  backward  stepping  and  marching  usu- 
ally begin  with  the  left  foot;  it  is,  however,  advisable,  to 
have  the  pupils  begin  frequently  with  the  right  foot,  in  order 
to  avoid  one-sidedness. 

The  marching,  and  the  rocking  step  with  singing,  also 
the  rocking  step  with  trunk  and  arm  exercises  of  the  second 
unit  of  some  of  the  lessons  designed  for  the  first,  second, 
third,  and  fourth  grades  are  added  for  the  purpose  of  de- 
veloping to  some  degree  graceful  movement  and  the  sense 
of  rhythm. 

The  marching  exercises  of  the  higher  grades  must  not  be 
taken  in  Ihe  form  of  a  drill,  but  by  direction,  for  the  purpose 
of  developing  quickness  of  thinking  and  reaction. 

The  Third  Unit: 

Deep  breathing  is  taken  for  the  purpose  of  strengthening 
the  muscles  of  respiration,  arching  the  chest  and  purifying 
quickly  the  venous  blood.  The  inflation  of  the  lungs  must 
be  complete  and  forced  as  must  also  be  the  exhalation.  In- 
halation and  exhalation  need  not  always  occupy  the  same 
length  of  time.  Short  and  forced  respiration  effects  the 
lung-tissue  and  the  muscles  of  respiration  more  than  does 
slow  respiration. 


Introduction  7 

In  the  lower  grades  the  teachers  may  count  from  1  to  8 
for  each  respiration;  in  the  higher  grades  from  1  to  12  for 
each  slow  respiration. 

Having  the  pupils  place  hands  on  chest  occasionally  to 
ascertain  the  effect  of  the  breathing  exercise  on  the  chest, 
will  always  prove  an  incentive  to  better  efforts. 

Fourth  Unit: — 

Balance  Exercises  are  either  postures  or  very  slow  move- 
ments of  the  whole  body,  or  parts  thereof,  executed  on  an 
unusually  small  base  for  the  purpose  of  improving  carriage 
and  skill  in  the  control  of  the  body. 

Most  of  the  balance  exercises  of  this  Hand  Book  desig- 
nated for  the  higher  grades  are  combined  with  neck  exer- 
cises. 

After  the  body  has  been  thoroughly  prepared  and  warmed 
up  through  the  accelerating  and  corrective  exercises  of  the 
first  four  units,  those  exercises  that  are  designed  for  the 
development  of  general  skill  and  strength  are  then  in  order. 

Fundamental  Types  of  Exercises  of  the  various  parts  of 
the  body  and  the  rules  governing  their  execution: 

1.     Neck  Exercises: 

A  firmly  fixed  condition  of  the  shoulders  and  trunk  is 
necessary  in  the  exercises  of  this  type  in  order  to  enable 
these  parts  to  act  as  a  basis  for  the  action  of  the  muscles  of 
the  neck.  Since  it  requires  a  considerable  degree  of  co- 
ordination to  fix  the  shoulders  for  such  exercises,  and  since 
the  average  pupil  of  the  primary  grades  does  not  possess 
this  degree  of  co-ordination,  we  must  apply  means  that  will 
aid  in  the  fixation  of  the  shoulders. 

Taking  neck  exercises  in  sitting  with  shoulderblades 
pressed  firmly  against  the  back  of  the  seat  is  one  way  of  accom- 
plishing this  desired  end  in  the  primary  grades. 

Pressing  with  the  hands  against  the  near  edge  of  the  desk 
will  fix  the  shoulderblades  still  more  firmly  against  the  back 
of  the  seat. 

Neck  Exercises  must  be  executed  slowly,  mainly  because 
jerky  movements  of  the  head  may  prove  injurious;  slow 
and  powerful  contraction  of  the  muscles  of  the  neck  will 
effect  the  same  as  well  as  the  points  of  attachment  (the 
bones)  in  a  strengthening  and  corrective  manner. 


8  Manual  of  Physical  Training 

2.     Trunk  Exercises: 

Forward  bending  of  the  trunk  implies  a  complete  bend- 
ing of  the  spine,  due  to  a  gradual  relaxation  of  the  muscles 
of  the  back,  whereas  the  straightening  is  caused  by  a  succes- 
sive powerful  contraction  of  these  muscles,  beginning  with 
those  of  the  cervical  portion. 

Forward  lowering  of  the  trunk  necessitates  an  almost 
complete  contraction  of  the  muscles  of  the  back  from  the 
beginning  on. 

Bending  of  trunk  backward  (hyper-extension)  is  caused 
by  the  contraction  of  the  long  muscles  of  the  middle  and 
upper  back,  which  brings  about  a  flexion  of  the  dorsal  and 
lower  cervical  parts  of  the  spine;  the  lumbar  portion  of  the 
spine  should  remain  almost  fixed.  A  high  arching  of  the 
entire  chest  without  protruding  stomach  is  the  best  sign  by 
which  to  recognize  a  correct  backward  bending  of  trunk. 

Forward  bending  and  lowering  of  the  trunk,  and  bend- 
ing backward  of  the  same  must  be  executed  slowly. 

In  twisting  and  bending  of  trunk  sideward  as  well  as  in 
lowering  of  trunk  forward  and  bending  of  trunk  backward 
the  relative  positions  of  head  and  trunk  remain  unchanged; 
a  high  and  active  chest  must  always  be  demanded. 

Arm  Exercises: 

In  the  placing  of  hands  on  shoulders  and  bending  of 
arms  to  strike,  the  arms  are  raised  side-upward  and  the 
elbows  are  drawn  forcibly  slightly  backward  and  downward, 
which  has  a  decided  influence  on  the  development  of  the  chest. 
In  the  arms  to  strike  position  the  palms  of  the  closed  hands 
are  turned  forward. 

Bending  of  arms  to  thrust  is  executed  in  the  shortest 
way;  the  thrusting  of  arms  in  the  various  directions  implies 
a  half  turn  of  the  arms  around  their  longitudinal  axes. 

In  the  sideward  position  of  the  arms  the  palms  of  the 
hands  are  turned  downward,  and  in  th$  backward,  forward 
and  upward  positions  they  are  turned  inward,  when  other 
positions  of  the  hands  are  not  designated  in  the  commands. 
The  raising  of  arms  -sideward  higher  than  the  shoulders  neces- 
sitates a  half  turn  of  the  arms  at  the  level  of  the  shoulders. 


Introduction  9 

Leg  and  Foot  Exercises: 

Raising  of  the  knee  irriplies  a  flexion  of  the  hip  and 
knee  joints  and  a  raising  of  the  thigh  to  the  horizontal  posi- 
tion. 

Raising  of  the  foot  backward,  with  or  without  grasping 
of  ankle,  implies  only  a  flexion  of  the  kneejoint  and  a  raising 
of  the  designated  foot  backward  and  upward  as  far  as  pos- 
sible. 

Raising  of  the  leg  implies  a  flexion  of  the  hip  joint  and 
an  elevation  of  the  fully  extended  leg. 

Foot-placing  means:  Raising  the  fully  extended  leg 
in  the  designated  direction,  and  touching  the  floor  lightly 
with  the  tip  of  the  foot. 

A  Stride  is  that  phase  of  the  step  in  which  the  feet 
are  separated  about  15-18  inches,  with  the  body  weight 
equally  -distributed  on  both  feet  and  the  center  of  gravity 
above  the  middle  of  the  supporting  base. 

A  Lunge  is  a  stride  with  the  moving  knee  bent  and  the 
center  of  gravity  on  vertical  line  with  the  heel  of  the  stepping 
(lunging)  foot.  The  bent  knee  should  be  on  a  vertical  line 
with  the  tip  of  the  foot,  and  both  feet  should  be  flat  on  the 
floor. 

Squat-stand  (knees  bent  deeply)  is  a  posture  in  which 
the  separated  knees  are  bent  to  an  acute  angle  with  upper 
body  erect  and  the  chest  arched  and  active. 

In  the  Toe-stand  (heels  closed  or  separated),  the  heels 
are  raised  and  the  body  is  balancing  on  the  balls  of  the  feet. 

The  Gallop-hop  sideward  is  derived  from  the  sideward 
marching.  The  difference  is  that  the  former  exercise  is 
executed  on  the  balls  of  the  feet,  but  in  such  a  manner,  that 
the  movement  from  place  is  a  hop,  ending  in  a  momentary 
closing  of  the  heels,  which  is  immediately  followed  by  the 
leading  foot  continuing  the  exercise.  The  latter  exercise 
is  a  military  marching  step. 

The  Rocking-step  (balance  step)  is  developed  from  the 
sideward  or  the  forward  marching  step  with  closing  of  heels, 
but  it  is  executed  lightly  and  gracefully  on  the  balls  of  the 
feet.  To  the  closing  of  the  heels  a  quick  raising  and  lower- 
ing of  the  latter  is  added,  making  the  whole  a  sequence  of 
three  movements. 


10  Manual  of  Physical  Training 

In  all  arm,  leg  and  foot  exercises  the  posture  of  the  upper 
body,  in  particular  that  of  head  and  chest,  must  not  be  dis- 
turbed; in  all  leg  and  foot  exercises  the  angle  of  the  feet 
must  be  the  same  as  in  fundamental  position. 

All  those  exercises  that  do  not  begin  with  the  directions: 
"In  sitting,"  "In  kneeling,"  "In  lying  support,"  are  exe- 
cuted in  standing  or  in  moving  from  place. 


METHOD  OF  TEACHING  PHYSICAL  EXERCISES: 

The  principal  features  of  the  method  of  teaching  physical 
exercises,  in  their  proper  order,  are: 

Demonstration. 

Exercising  by  order  or  direction. 

Exercising  in  rhythm. 

No  other  means  will  create  the  desired  picture  of  a  new 
exercise  in  the  minds  of  the  pupils  quicker  than  correctly 
executed  practical  demonstrations  by  the  teacher  or  a  reli- 
able pupil.  As  soon  as  pupils  have  received  the  mind-pic- 
ture of  a  new  exercise  they  should  be  compelled  to  execute 
the  exercise  by  order  or  direction.  This  form  of  execution 
will  enable  teachers  to  observe  and  pupils  to  become  conscious 
of  the  correct  pose  or  movement. 

It  is  also  advisable  to  resort  to  the  latter  form  of  execu- 
tion whenever  an  exercise  has  not  been  practiced  for  a  long 
time,  in  order  to  facilitate  the  recalling  of  the  picture  in  the 
minds  of  the  pupils. 

Exercising  by  direction  should  furthermore  be  used  fre- 
quently as  a  means  in  promoting  quickness  of  reaction; 
this  can  be  done  in  tactics  (marching  and  facing),  as  well  as 
in  calisthenic  exercises. 

Exercising  in  rhythm  is  the  only  form  of  execution  which 
will  develop  endurance  and  strength  and  accelerate  respira- 
tion and  circulation;  it  should  therefore  be  applied  as  soon 
as  the  pupils  can  execute  an  exercise  correctly  by  direction. 

It  is  important,  for  the  reasons  given  above,  that  _  the 
first  four  units  of  each  lesson  are  taken  in  the  prescribed 
order. 


Introduction  1 1 

The  arrangement  of  the  units  of  each  lesson  of  this  out- 
line and  the  difference  in  the  time-measure  of  the  various 
exercises,  also  the  fact  that  exercises  in  standing,  walking, 
sitting,  kneeling  and  in  lying-support  occur  in  almost  every 
lesson,  help  much  in  making  the  lessons  interesting  to  the 
pupils.  We  must  bear  in  mind,  however,  that  the  manner 
with  which  the  teacher  handles  and  presents  the  subject 
matter,  as  well  as  her  commands  and  her  whole  bearing  dur- 
ing, and  her  attitude  toward  these  exercises,  have  a  great 
influence  on  the  attitude  of  the  pupils  toward  this  work. 

Points  to  be  considered  in  the  judging  and  marking  of 
the  pupils  in  physical  exercises: 

1.  Interest  taken  in  the  physical  exercises. 

2.  Posture  in  sitting,  standing,  and  walking. 

3.  Execution  of  exercises  in  general. 

Appropriate  Exercises  of  2-3  minutes  duration  for  the 
pupils  of  the  Grades  1,  2,  3,  and  4,  after  Lessons  in  Draw- 
ing, Painting,  Modelling  and  Writing: 

(a)  1.     Running,  or  hopping  on  place  on  one  or  both  feet. 

2.  Forward  bending  of  trunk  in  kneeling  on  the  seat. 

3.  Deep  breathing  with  pupils  facing  open  windows. 

(b)  1.     Alternate    hopping    on    place    with    pendant    foot 

raised  forward  or  backward. 

2.  Vaulting  over  the  seat. 

3.  Deep  breathing. 

(c)  1.     Running  or  hopping  forward,   two  rows  of  pupils 

moving  around  one  row  of  desks. 

2.  Bending  of  trunk  forward  combined  with  touching 

the  floor  with  the  tips  of  the  fingers  in  alterna- 
tion with  rising  on  toes  and  straightening  arms 
upward. 

3.  Deep  breathing. 

(d)  1.     Quick  rising  and  resuming  "seats,   several  times  in 

quick  succession,  with  or  without  raising  arms  in 
various  directions. 


12  Manual  of  Physical  Training 

2.  Hand  pulling  or  pushing  of  the  couples,  with  one 

or  both  hands. 

3.  Deep  breathing. 

For  the  pupils  of 'the  Grades  5,  6,  7,  and  8: 

(a)  1.     Quick  alternate  raising  of  the  knees. 

2.  Bending  of  trunk  forward  in  kneeling  in   alterna- 

tion with  straightening  of  trunk  with  and  without 
twisting,  combined  with  appropriate  arm  move- 
ments. 

3.  Deep  breathing,  pupils  facing  open  windows. 

(b)  1.     Squat  stand  with  hands  on  desks  in  alternation  with 

toestand  and  arms  extended  upward. 

2.  Vaulting  over  the  seat  with  and  without  M  and  y% 

turns  left  or  right. 

3.  Deep  breathing. 

4.  Backward  bending  of  trunk  over  back  of  seat. 

(c)  1.     Raising  of  one  knee  and  bending  of  trunk  forward 

in  alternation  with  straightening  of  leg  back- 
ward and  trunk  upward. 

2.  Deep  breathing. 

3.  Backward  bending  of  trunk  over  back  of  seat. 

(d)  1.     Quick  rising  from  seats  to  squat,  or  toestand  with 

various  postures  of  the  arms. 

2.  Bending  of  trunk  forward  combined  with  touching 

the  floor  with  the  tips  of  the  fingers,  in  alterna- 
tion with  rising  on  toes  and  extending  arms 
upward. 

3.  Deep  breathing. 

The  erect  sitting  posture  with  chest  arched  forward, 
touching  the  edge  of  the  desk,  as  well  as  the  bending  of 
trunk  backward  over  the  back  of  the  seat,  with  arms  bent 
to  strike  or  arms  raised  sideward,  palms  turned  upward, 
should  be  taken  often  between  recitations,  but  each  time 
only  for  a  few  moments. 


Introduction  13 

The  command  for  the  former  exercise  is : 
Sit  -  erect,  or  simply  e  -  rect. 

For  obvious  reasons,  it  is  advisable  to  separate  during 
the  physical  exercises  in  the  classroom,  the  boys  and  girls 
upward  of  the  fifth  grade,  and  to  arrange  them  in  the  aisles 
according  to  size;  the  smallest  in  front. 

No  child  should  be  excused  permanently  from  the  pre- 
scribed daily  exercises  without  presenting  a  physician's 
written  statement  to  the  effect  that  he  or  she  is  physically 
unable  to  partake  of  the  prescribed  exercises,  unless  the 
cause  for  exemption  is  obvious  or  perceptible.  Excuses 
issued  by  physicians  should  be  sent  to  the  office  of  the  Super- 
visor of  Physical  Education. 


14 


Free  Exercises  for  Grades  1  and  2 


For   descriptions   of   principal  exercises   and   other   sug- 
gestions see  "Introduction." 


LESSON  I. 


Preparatory  Exercise  in  Sitting:     Sit — back;    Sit — erect. 
This  exercise  should  be  taken  before  the  beginning  of  every 
lesson. 

1.  Rising  into  correct  standing  position;  in  alternation 
with  rocking  or  hopping  on  toes;  to  be  continued  at 
least  one  minute. 

Example:     Attention!      Rise.     Hands    in    rear — grasp. 
On  toes — rock.     Sit.     Rise.     On  toes — hop. 

Indicate  the  direction  of  the  "Rising"  and  also  the 
rhythm  of  the  "Rocking"  or  "Hopping"  by  movements 
of  the  hand. 


2.     Facing,  %  turns  left  or  right. 

Example:     Toward    door — face.     This    way — face.     To- 
ward windows — face.     This  way — face. 

The  correct  standing  posture  must  be  demanded 
throughout  these  exercises.  The  turns  should  be  re- 
peated several  times  in  every  lesson;  they  can  be  exe- 
cuted on  the  heel  or  on  the  ball  of  one  foot.  Quick  and 
energetic  response  should  always  be  demanded. 


Free  Exercises  for  Grades  1  and  2  15 

3.  Deep  breathing,  10  times. 

The  breathing  must  be  audible  and  forced.  The  ex- 
halation may  occasionally  be  taken  similar  to  that  which 
is  used  in  blowing  out  a  burning  candle,  or  with  whistling. 

Remark:  The  windows  must  be  opened  before  the  be- 
ginning of  the  lesson  and  the  pupils  must  face  the 
open  windows  during  the  breathing  exercise.  Open- 
ing the  windows  shortly  before  the  breathing  is  worth- 
less. 

Indicate  the  length  of  the  inhalation  and  exhalation 
by  movements  of  the  hand  or  by  counting  from  1  to  8 
for  each  respiration.  Have  pupils  place  the  hands  on 
the  chest  occasionally  (not  too  often)  to  ascertain  the 
effect  of  deep  breathing  on  the  chest. 

Exercises  of  respiration  must  never  be  taken  in  sitting. 

4.  Toe-stand,  at  first  several  times  as  a  posture  and  then 

10  to  15  times  in  a  rhythmical  manner. 

Example:  Hands  on  hips — place.  On  toes — stand  (or 
heels — raise).  Lower.  Begin  1,  2,  1,  2,  1,  2,  etc. 

5.  Lowering  of  head  forward  in  sitting,  10  times. 
Example:     Head   forward — lower.     Raise.     Slowly — be- 
gin. 

The  shoulders  should  rest  squarely  against  the  back 
of  the  seat  during  the  whole  exercise;  causing  the  pupils 
to  place  the  hands  on  the  near  edge  of  the  desk  and  to 
push  gently,  will  help  in  fixing  the  shoulders  against  the 
back  of  the  seat.  In  the  raising  of  the  head  the  chin 
should  be  drawn  in  and  the  whole  cervical  and  the  upper 
dorsal  parts  of  the  spine  with  the  muscles  attached  there- 
to should  be  affected. 

6.  In  standing,  a.    Bending  of  arms  to  thrust. 

b.    Raising  of  arms  forward. 

Examples:  Arms  to  thrust — bend.  Return.  Begin  1, 
2,  1,  2,  etc.  Arms  forward — raise.  Lower.  Begin 
1,  2,  1,  2.  etc. 


16  Manual  of  Physical  Training 

Remark:  Emphasis  must  be  placed  on  the  drawing- 
backward  of  the  arms  while  lowering,  as  well  as  on  the 
bending  and  raising. 

7.  In    kneeling   on    seats,    bending   of   trunk   forward,    10 

times. 

Example:  On  seats  with  hands  in  rear — kneel.  Trunk 
forward — bend.  Straighten  or  return.  Begin  1,  2, 
1,  2,  1,  2,  etc. 

Remark:  The  forward  movement  of  the  trunk  is  caused 
mainly  by  gravity,  a  gradual  relaxation  of  the  muscles 
of  the  back  and  a  bending  of  the  spine,  and  results  in 
a  kneading  of  the  abdominal  viscera.  The  return 
movement  is  caused  by  a  gradual  contraction  of  the 
muscles  of  the  back,  beginning  with  those  of  the  cerv- 
ical portion  of  the  spine  and  ending  with  the  straighten- 
ing of  the  hips.  The  bending  forward  of  the  trunk 
should,  several  times  in  every  lesson,  be  accompanied 
by  a  forced  exhalation  and  the  straightening  by  a 
forced  inhalation. 

This  is  a  very  essential  exercise  and  should  therefore  be 
added  often  to  the  lessons. 

8.  Game.     Hand   pushing  or  pulling  of  the   couples  with 

both  hands. 

Example:     For  pushing — face.     Push.     Halt  or  stop. 

-     To  prevent  accidents,  as  well  as  to  prevent  a  stronger 
or  heavier  pupil  from  crowding  a  weaker  or  lighter  one, 

back  too  far,  or  pulling  him  over  the  seat,  it  is  advis- 
able to  have  each  couple  stand  at  a  desk  and  not  at  a 
seat.  Causing  the  pupils  to  practice  the  pushing  alter- 
nately with  quick  sitting  and  rising  is  a  valuable  diver- 
sion. 

Remarks:  In  order  to  make  the  exercises  interesting 
and  to  develop  alertness  and  quickness  of  response 
the  teacher  should  intersperse  quick  sitting,  rising 
and  facing  between  the  exercises  of  the  various  units. 

Running  in  the  yard  for  2  to  3  minutes  should  be  sub- 
stituted in  place  of  the  prescribed  1st  unit  whenever  the 
weather  permits.  The  condition  of  the  atmosphere  and 


Free  Exercises  for  Grades  1  and  2  li- 

the temperature  should  not  be  considered  so  much  as  the 
condition  of  the  yard  in  omitting  the  very  essential  running. 
But  it  must  be  brisk  running  from  beginning  to  end. 


Notes: 


18  Manual  of  Physical  Training 


LESSON  II. 


Preparatory  Exercise  in  Sitting:     Sit — back.     Sit — erect. 

1.  Running  on  toes  through  cloak  room  and  corridor  back 
to  the  class  room,  if  the  run  in  the  yard  is  not  advisable. 
Running  of  the  whole  class  in  the  class  room  should  be 
practiced  only  in  those  schools  whose  construction  will 
permit  it  and  which  at  the  same  time  are  equipped  with 
a  vacuum  cleaner. 

Example  of  running  in  the  classroom:  With  arms  to 
thrust — rise.  On  toes,  lightly — run.  Halt.  Repeat. 
—Halt. 

Indicate  the  desired  rhythm  by  movements  of  the 
hand,  by  clapping  of  hands,  or  tapping  with  the  ruler. 

2 .  Facing — J^  turns  left  or  right. 

Example:  Toward  back  of  room,  passing  windows — 
face.  This  way,  passing  door — face. 

In  the  second  grade  the  commands  left  or  right — face, 
for  the  J4  turns  and  left  or  right  about  for  the  J^  turns 
may  be  introduced  in  the  course  of  time. 

3 .  Deep  breathing. 

4.  Raising  of  knee  forward,  first  as  a  posture  and  later 
rhythmically  10  to  15  times. 

Example:  Hands  on  hips — place.  The  knee  nearest 
the  windows  forward — raise.  Lower.  Begin  1,  2, 
1,  2,  etc. 

The  correct  posture  of  head  and  chest  must  not  be 
disturbed. 

5.  Turning  of  head  in  sitting  with  arms  down  or  hands 

pushing  against  near  edge  of  desk. 


Free  Exercises  for  Grades  1  and  2  19 

Example:  Head  toward  windows — turn.  Return.  To- 
ward blackboard — turn.  Return.  Begin  1,  2,  1,  2, 
etc. 

6 .  a     In  sitting,  with  hands  on  shoulders.     Lowering  and 

raising  of  elbows. 

b    In  standing;    Raising  of  arms  sideward. 

Example:     Hands  on  shoulders — place.     Elbows — lower. 

Raise.     Arms  sideward — raise.     Lower.     Begin   1,   2 
1,2,  etc. 

Remark:  The  lowering  of  the  elbows  should  be  executed 
forcibly  and  slowly. 

7.  In  side-stride-stand,  bending  of  trunk  sideward. 

Example:  To  side-stride-stand — hop.  Hands  on  hips — 
place.  Trunk  left — bend.  Straighten.  Right — bend. 
Straighten. 

8.  Running  race  down  and  up  the  aisles;    also  running  one 

way  and  returning  by  hopping  on  one  foot.  A  whole 
cross  section  of  pupils  of  a  class  may  participate  in 
this  form  of  racing  at  one  time.  The  pupils  must  be 
caused  to  start  from  the  first  desk,  run  to  the  last,  or 
to  the  wall,  and  then  return  to  the  first  desk.  Another 
valuable  form  of  racing  is  to  have  alternate  longitud- 
inal sections  race  around  their  own  rows  of  desks. 
Those  pupils  who  are  in  their  seats  when  others  are 
racing,  must  not  have  their  elbows  or  feet  project 
into  the  aisles.  In  rooms  with  narrow  aisles  racing 
should  be  omitted. 

Notes: 


20  Manual  of  Physical  Training 


LESSON  III. 

1.  If  the  running  out  of  doors  is  not  advisable,  take  run- 

ning through   corridor,   or   quick   alternate   raising   of 
knees  with  hands  on  hips  in  the  class  room. 

Example:  Hands  on  hips — place.  Alternate  raising  of 
knees,  as  you  do  while  climbing  a  steep  hill — begin 
1,  2,  1,  2,  1,  2,  etc.  Halt. 

The  feet  must  be  lowered  softly,  but  quickly. 

2.  Stepping  forward  and  backward. 

Example:  Forward — step.  Backward — step.  Compar- 
ing the  exercise  with  the  marching  of  soldiers  will  help 
in  gaining  good  posture.  Designating  the  stepping 
foot  may  be  introduced  in  the  course  of  time;  it  is 
not  necessary  in  the  first  semester.  Introducing  a 
stepping  in  which  the  ball  of  the  foot  touches  the  floor 
first  is  desirable. 

3 .  Breathing  while  placing  the  hands  on  shoulders. 

The  hands  should  always  be  placed  on  shoulders 
and  bent  to  strike  by  the  side  upward  raising  of  the 
arms. 

4.  Bending    knees    moderately,    at    first    with    hands    on 
desks  as  support  and  later  without. 

Example:  On  toes — stand.  Knees  a  little  with  hands 
on  desks  and  chests  high — bend.  Straight  as  soldiers — 
stand. 

Now  let  us  try  standing  on  toes  and  bending  knees 
at  the  same  time.  Bend.  ^Straighten. 

Remark:  In  order  to  bring  out  the  true  value  of  this 
balance  exercise,  the  same  must  be  taken  slowly.  If, 
however,  the  knee-bending  occurs  as  first  unit,  it  must 
be  taken  in  quick  rhythm  with  hands  resting  on  the 
desks  constantly,  because  it  then  takes  the  place  of 
running. 


Free  Exercises  for  Grades  1  and  2  21 

5.  In    sitting:     Lowering    of    head    sideward,    with    arms 

down  or  hands  pushing  against  desk. 

Example:     Head  left — lower.     Return.     Right — lower. 
Return. 

6 .  a     Bending  of  arms  to  strike. 

b.    Raising  of  arms  fore-upward. 

Example:     Arms  to  strike — bend.     Lower.     Begin  1,  2, 
1,  2,  etc. 

7.  a     In  sitting:     Bending  of  trunk  backward  with  arms 

at  sides. 

Example:     Backward — bend.     Return,  or  straighten. 

With  hips  remaining  almost  fixed,  the  upper  back  is 
bent  over  the  back  of  the  seat,  which  affects  the  cervical 
and  dorsal  portions  of  the  spine  in  a  very  beneficial 
manner. 

b.  Pupils  facing  one  side  of  the  room  with  hands  of  neigh- 
bors grasped.  Swinging  of  arms  upward  and  down- 
ward and  backward,  in  two  counts,  with  and  without 
bending  of  trunk  forward. 

8.  Reeling  of  arms  forward  and  backward,  at  first  simple 

and  later  in  combination  with  facing,  running  or  hop- 
ping on  place.  For  reeling,  the  arms  are  raised  to 
the  shoulder  level,  and  are  bent  inward,  one  hand  in 
front  of  the  other.  Reeling  is  executed  by  the  fore- 
arms. 

Example:     Arms    for    reeling — raise.     Forward — reel. 
Backward — reel.     Halt. 

Notes: 


22  Manual  of  Physical  Training 


LESSON  IV. 

la.  If  the  running  outside  is  not  advisable,  take  running  in 
corridor,  or  in  the  classroom.  Alternate  hopping  with 
hands  on  hips  and  pendant  foot  raised  backward  or 
in  front  of  the  other  leg. 

Example:  Hands  on  hips — place.  On  one  foot — hop. 
On  the  other — hop.  Twice  on  each  foot — hop  or 
begin  1,  2,  3,  4;  etc. 

b.   Bending  knees  with  hands  on  desks  and  straightening 
them,  in  quick  succession. 

2 .  Stepping  sideward  left  and  right. 

Example:  Toward  windows — face.  Toward  front  of 
room,  or  simply,  sideward  left  (right) — step. 

3 .  Breathing  while  raising  arms  sideward. 

4 .  Raising  of  one  foot  backward  and  grasping  same  with  one 

hand,  while  the  other  hand  rests  on  the  desk,  or  is 
placed  on  hip. 

Example:  The  hand  nearest  the  windows  on  the  desk — 
place.  The  foot  of  the  other  side  backward  with  (or 
without)  grasping  the  ankle — raise.  Lower.  Begin 
1,  2,  etc. 

This  exercise  should  be  taken  as  a  posture  and  also 
rhythmically,  same  as  the  foregoing  balance  exercises 
and  should  in  the  course  of  time  be  taken  without  resting 
one  hand  on  the  desk.  The  correct  standing  posture 
must  not  be  disturbed.  A  moderate  degree  of  backward 
pulling  of  the  hand  holding  the  foot  will  improve  the 
exercise. 

5.  In  sitting:     Lowering  of  head  backward  with  arms  at 

sides,  palms  turned  forward,  or  hands  pushing  against 
the  desk. 

Example:     Head  backward — lower.     Return.     Slowly, 
begin  1,  2,  1,  2,  etc. 


Free  Exercises  for  Grades  1  and  2  23 

The  chin  should  be  drawn  in  slightly,   during   the   back- 
ward movement. 

6a.   Arms  to  thrust — raise.    Thrust  forward — 1.  Return — 2. 
Begin  1,  2,  1,  2. 

b    Arms  side-upward — raise.     Return  or  lower.     Begin  1 
2,  1,  2. 

7a.   In  side-stride-stand,   with  hands   on  hips,   twisting   of 
trunk. 

Example:     Trunk    left — twist.     Return.     Right — twist. 
Return.     Begin  1,  2,  3,  4. 

b.  In  kneeling:    Bending  of  trunk  forward. 
8 .     Hand  pushing  with  both  hands  or  one. 
Notes: 


24  Manual  of  Physical  Training 


LESSON  v. 


1.  If  running  outside  is  not  advisable,  have  pupils  run  in 

the  corridor  or  have  them  take  in  the  classroom: 
rocking  and  hopping  on  toes  in  alternation  with  bend- 
ing of  knees  deeply  with  hands  on  desks. 

Example:     Hands  on  hips — place.     On  toes — rock.  Bend 
knees  deeply  with  hands  on  desks — begin. 

2.  Review  facing,  as  well  as  forward,  sideward  and  back- 

ward stepping. 

3 .  Breathing  with  raising  of  arms  side-upward. 

4.  Bending  of  knees  with  hands  on  hips.     This  is  the  first 

attempt  at  bending  of  knees  without  support  and 
•  therefore  must  be  taken  up  very  carefully.  The  knees 
should  at  first  be  bent  moderately,  and  the  stand- 
ing on  the  balls  of  the  feet  and  a  high  chest  should 
always  be  obtained. 

5.  In  sitting:     Lowering  of  head  forward. 

Example:     Head  forward — lower.      Raise.      Begin  1,  2, 
1,  2,  etc. 

6a.   Raising  of  arms  fore-upward  and  lowering  them  side- 
downward. 

b.   Straightening   of   arms   sideward   from  the   position   of 
hands  on  hips. 

7.  In  sitting:     Bending  of  trunk  backward. 

8.  Vaulting  over  seat  with  one  hand  on  desk  and  the  other 

on  the  back  of  the  seat. 

Example:     Toward  seats — face.       Over  seats — vault  or 
jump.  ^  Toward  seats — face.     Vault.     Pupils  must  be 


Free  Exercises  for  Grades  1  and  2  25 

caused  to  alight  on  toes  and  to  stand  erect  after  each 
jump. 

Notes: 


26  Manual  of  Physical  Training 


LESSON  VI. 

1.  Alternate  hopping  with  or  without  swinging  of  pendant 

leg,  if  the  running  outside  or  in  the  corridor  is  not  ad- 
visable. 

2 .  Marching  on  place  (marking  time.) 

Example:  On  place — march.  Halt.  The  knees  are 
raised  forward  alternately,  moderately  high,  with  toes 
pointing  downward.  The  posture  of  upper  body  must 
not  be  disturbed.  The  pupils  of  the  first  grade  should 
not  be  required  to  keep  step;  marking  the  time,  the 
rhythm  of  the  marching,  is  sufficient. 

Also  marching  of  two  rows  of  pupils  around  one  row 
of  desks  with  and  without  singing. 

Several  marching  songs  of  the  Song  Primer  are  very 
appropriate  for  this  purpose;  the  song  on  page  49  is 
particularly  suitable. 

3.  Breathing    deeply    while    bending    trunk    forward    and 

straightening  the  same. 

4.  Placing  the  outside  of  one  foot  in  front  of  the  other 

knee,  as  a  posture  and  also  rhythmically,  at  first  with 
one  hand  on  desk  and  later  without. 

Example:  The  hand  on  window  side  on  desk — place. 
The  foot  of  same  side  on  the  other  knee — place.  Lower. 
Begin  1,  2,  1,  2. 

Erect  carriage  of  head  and  trunk  must  always  be  de- 
manded in  this  exercise. 

5.  In  sitting:     Turning  of  head  left  and  right  in  four  counts. 

6a.    Arms  to  strike:     Strike  sideward — 1.     Return — 2.     Be- 
gin 1,  2,  1,  2. 

b.    Raise    arms    side-upward — 1.        Lower  fore-downward 
—2.     Begin  1,  2. 


Free  Exercises  for  Grades  1  and  2  27 

7a.   In  side-stride-stand  with  hands  on  hips:     Twisting  of 
trunk. 

b.   In  kneeling  with  hands  grasped  in  rear:     Lowering  of 
trunk  forward. 

Lowering  trunk  is  executed  in  the  hip-joints;  the 
posture  of  spine,  chest  and  head  remains  the  same  as 
in  fundamental  position,  and  these  parts  are  lowered  as 
an  intact  whole. 

8 .     Racing. 

Notes: 


28  Manual  of  Physical  Training 


LESSON  VII. 

1 .  Running  of  two  rows  of  pupils  around  one  row"  of  desks, 

or  of  all  the  pupils  through  the  aisles  in  a  sinuous 
manner,  if  the  running  in  the  yard  is  not  advisable 
and  the  condition  of  the  school  building  and  class 
room  warrants  this  exercise. 

2 .  Facing  while  marching  on  place. 

Example:     On   place — march.     Toward    windows — face. 
This  way  — face.     Halt. 

3 .  Breathing  deeply  with  raising  of  arms  side-upward. 

4 .  Bending  of  knees  with  hands  on  hips. 

5 .  In  sitting :     Lowering  of  head  left  (right) . 

6a.   Hands  on  hips:     Straighten  arms  upward — 1.     Return — 
2.     Begin  1,  2,  1,  2. 

b.   Raise  arms  forward   and  sideward   alternately  in  four 
counts. 

7 .  Pupils  facing  one  side  of  the  room  with  neighbors'  hands 

grasped.  Swinging  of  arms  upward  and  downward, 
and  backward,  with  or  without  lowering  trunk  for- 
ward with  the  downward  or  rising  on  toes  with  the 
upward  swing  of  the  arms. 

8.  High  Jump  over  rope.     As  apparatus  for  high  jumping 

a  thin  string  will  suffice,  corresponding  in  length  to 
the  distance  between  the  two  outer  rows  of  desks, 
with  pieces  of  wood,  or  erasers,  fastened  to  the  ends 
heavy  enough  to  keep  the  string  taut  when  it  is  placed 
over  the  rounds  of  chairs  in  front  of  the  first  row  of 
desks. 

Each  set  of  pupils  should  jump  over  the  string  twice 
in  succession,  once  toward  the  front  of  the  room  and  once 


Free  Exercises  for  Grades  1  and  2  29 

on  their  way  to  their  seats.  The  alighting  after  the  jump 
must  be  executed  with  sufficient  flexion  of  the  hip,  knee 
and  feet  joints  to  prevent  jarring  the  body. 

The  jump  should  be  executed  in  the  following  manner: 
On  count  1,  the  pupils  will  step  up  to  the  string,  on  2, 
they  will  raise  heels,  bend  knees  and  swing  arms  back- 
ward, on  3,  they  will  jump  and  swing  arms  forward. 
They  must  be  caused  to  remain  a  moment  in  squat  stand 
with  arms  forward.  On  count  4  the  pupils  will  stand 
erect  and  turn  about.  In  the  return  jump,  the  pupils 
may  rest  the  hands  on  two  desks  when  in  the  squat- 
stand  after  the  jump. 

Notes: 


30  Manual  of  Physical  Training 


LESSON  VIII. 

1 .  Bending  of  knees  deeply  with  hands  on  desks  in  quick 

alternation  with  standing  on  toes,  knees  fully  extended, 
to  the  counts  1,  2,  if  the  running  outside  is  not  ad- 
visable. 

2 .  Marching  forward  and  backward,  or  marching  in  sinuous 

manner  with  singing. 

Example:     Forward — march.     Halt. 

3 .  Breathing  with  raising  of  arms  side-upward  and  lowering 

them  fore-downward. 

4.  With  hands  on  hips — raising  of  leg  forward,  fully  ex- 

tended. 

Example:    Hands  on  hips — place.     Left  leg  forward — 
raise.     Lower.     Begin,  1,  2,  1,  2. 

5.  In  sitting:     Lowering  of  head  backward. 

6.  Bending  of  arms  to  strike  in  alternation  with  raising  of 

arms  fore-upward  in  four  counts. 

7.  In  side-stride-stand  with  hands  grasped  in  rear: 

a.  Bending  of  trunk  left  and  right  in  four  counts. 

b.  Lowering  of  trunk  forward. 

8.  Vaulting  over  the  seats  in  alternation  with  pushing  or 

pulling. 

Notes: 


Free  Exercises  for  Grades  1  and  2  31 


LESSON  IX. 

la.    Quick  alternate  raising  of  knees  in  two  counts. 

b .  Alternate  hopping  (skipping,  hippity-hop) ,  of  two  rows 
of  pupils  around  one  row  of  desks,  if  running  outside 
is  not  advisable. 

2.  Marching  forward  and  backward  and  halting  on  com- 

mand. 

Example:     Forward — march.     Halt. 

3 .  Breathing  with  raising  of  arms  side-upward  and  lowering 

them  fore-downward. 

4.  Hands  on  hips:     Raising  of  leg  sideward,  fully  extended. 

5.  In  sitting:     Lowering  of  head  forward. 

6a.   Arms  bent  for  thrusting:     Thrusting  of  arms  forward 
and  sideward  alternately  in  four  counts. 

b.  Raising  of  arms  fore-upward  and  side-upward  alternately 
in  four  counts. 

7a.   In  sitting:     Backward  bending  of  trunk, 
b.   In  kneeling:     Forward  bending  of  trunk. 

8.     Racing. 
Notes: 


32  Manual  of  Physical  Training 


LESSON  X. 

la.   Alternate  hopping  on  place,  also  forward  and  backward, 
with  raising  of  pendant  foot  in  front  of  the  other  knee. 

b.   Running  of  pupils  in  sinuous  course  through  the  aisles. 

2.  Marching  sideward  and  halting  on  command,  in  alter- 

nation with  marching  with  singing. 

3.  Breathing   with   raising   of   arms   side-upward,    or   with 

bending  and  straightening  of  trunk  in  kneeling. 

4.  Hands  on  hips:     Bending  of  knees  deeply. 

5.  In  sitting,  turning  of  head  left  and  right  in  four  counts. 

6a.   Hands    on   hips:     Straightening    of    arms    upward    and 
backward  alternately  in  four  counts. 

b.   Raising   of    arms   fore-upward    and    side-upward    alter- 
nately in  four  counts. 

7.  In  side-stride-stand  with  hands  grasped  in  rear: 

a.  Twisting  of  trunk  left  and  right  in  four  counts. 

b.  Lowering  of  trunk  forward. 

8.  High  jump  alternately  with  pushing. 
Notes: 


Free  Exercises  for  Grades  1  and  2  33 

LESSON  XL 

1.  Alternate  hopping  with  swinging  of  pendant  leg. 

2 .  Marching  in  alternation  with  facing. 

Example:     Forward — march.     Halt.     Left — face. 
Left  sideward — march.     Halt.     Left — face. 

3 .  Breathing  with  raising  of  arms  side-upward. 

4 .  In   side-stride-stand :     Rising   on   toes    (toe-stand)    and 

lowering  of  heels  in  two  counts. 

5.  In  sitting:     Lowering  of  head  forward. 

6.  Arms   to   strike:     Strike   sideward   and   thrust   upward 

alternately  in  four  counts. 

7a.  Pupils  facing  toward  one  side  of  the  room  with  neigh- 
bors' hands  grasped:  Swinging  of  arms  upward  and 
downward  and  backward  with  or  without  bending  of 
trunk  forward  or  rising  on  toes. 

b.   In  sitting:     Bending  of  trunk  backward. 
8 .     Racing,  pushing  or  pulling. 
Notes: 


34  Manual  of  Physical  Training 


LESSON  XII. 

1 .  Running  or  skipping  around  the  rows  of  seats  with  or 

without  flying  movement  of  the  arms. 

2.  Marching  around  the  rows  of  desks  once  without  and 

the  second  time  with  singing. 

3 .  Breathing  with  raising  of  arms  side-upward  and  lowering 

them  fore-downward. 

4.  Hands  on  hips:     Bending  of  knees  deeply, 

5 .  In  sitting:     Turning  of  head  left  and  right  in  four  counts. 

6a.   Hands    on    shoulders:     Alternate    straightening    of   the 
arms  upward  in  four  counts,  beginning  with  left  arm. 

b.   Raising  of  arms  fore-upward  in  alternation  with  raising 
of  arms  sideward. 

7a.   In  kneeling:     Bending  of  trunk  forward. 

b.   In  side-stride-stand:     Twisting  of  trunk  left  and  right 
in  four  counts. 

8 .     Vaulting  over  the  seats. 
Notes: 


35 


Free  Exercises  for  Grades  3  and  4 


LESSON  I. 

Preparatory  Exercise  in  Sitting:     Sit — back.     Sit — erect. 
This  exercise  should  be  taken  before  every  lesson. 

la,   Squatstand   (knees  bent  deeply)   with  hands  on  desks 
in  alternation  with  toestand. 

Command:  Squatstand  with  hands  on  desks — 1.  Toe- 
stand,  legs  forcibly  extended — 2.  In  quick  rhythm — 
begin. 

In  the  squatstand  with  hands  on  the  edges  of  two 
desks  the  elbows  and  shoulders  should  be  drawn  back- 
ward and  the  chest  arched  forward. 

b.    Arms  to  thrust — bend.     Alternate  thrusting  of  the  arms 
forward,  beginning  with  left,  to  the  counts  1-2. 

2.  Facing:     %,  }•£,  and  J^  turns  left  and  right. 

Commands:  Half  left  (y$  turn) — face.  Half  right — 
face. 

Left  (J4  turn) — face.     Right — face. 

Left  about  (J^  turn) — face.     Right  about — face. 

Facing  must  be  executed  with  correct  posture  of  body 
and  military  precision. 

3 .  Deep  breathing. 

Deep  breathing  must  be  audible  and  forced,  and  the 
inhalation  should  be  executed  through  the  nostrils.  It 
is  advisable  to  repeat  this  exercise  at  the  end  of  each 
lesson. 

Opening  the  windows  before  the  beginning  of  the 
lesson  is  essential;  the  pupils  should  face  the  open  win- 
dows while  breathing. 


36  Manual  of  Physical  Training 

4.     Raising  of  one  leg  and  arms  sideward. 

Command:  Raise  left  leg  and  arms  sideward — 1.  Re- 
turn— 2.  The  leg  and  the  arms  should  be  drawn 
slightly  backward  and  the  chest  should  be  well  arched. 


5.     In  sitting  with  arms  at  sides,  palms  turned  forward  and 
shoulders  pressed  firmly  against  the  back  of  the.  seat: 

Lowering  of  head  forward  and  raising  it  slowly  and 
forcibly  with  chin  somewhat  drawn  backward. 

Command:     Lower    head    forward — 1.  Return — 2. 

Slowly — begin. 


6.     Thrusting  of  arms  alternately  forward  and  upward  in 
four  counts. 

Command:  Arms  to  thrust — bend.  Thrust  arms  for- 
ward— 1.  Return — 2.  Upward — 3.  Return — 4. 
Begin  1,  2,  3,  4. 

Emphasis  must  be  placed  on  the  flexion  of  the  arms 
as  well  as  on  the  extension. 


7a.   In  kneeling  with  hands  grasped  in  rear:     Bending  of 
trunk  forward. 

Command:     On  seats  with  hands  grasped  in  rear — kneel. 
Bend  trunk  forward — 1.     Return — 2. 


b.   In  sitting  with  arms  at  sides:     Bending  of  the  trunk 
backward. 

Command:     Bend  trunk  backward — 1.     Return — 2. 


8.     Racing  in  the  aisles  of  the  classroom. 

Racing  of  pupils  of  the  cross  sections  down  and  up 
the  aisles,  as  well  as  of  the  alternate  longitudinal  sections 
around  their  rows  of  seats  in  running  or  hopping  on  one 
foot,  are  valuable  forms  of  competitive  exercises. 


Free  Exercises  for  Grades  3  and  4  37 

Those  pupils  who  are  in  their  seats  when  others  are 
racing,  must  sit  in  the  middle  of  the  seats  with  the  feet 
under  the  desks.  Elbows  and  feet  projecting  into  the 
aisles  during  racing  may  result  in  serious  accidents.  In 
rooms  with  narrow  aisles  and  in  such  that  cannot  be 
kept  free  from  dust,  racing  should  be  omitted. 


Notes: 


38  Manual  of  Physical  Training 


LESSON  II. 


la.   Quick  rising  and  sitting  in  alternation  with  rocking  on 
toes  and  squatstand. 

Command:     With  clapping  of  hands — rise,  — sit,  — rise. 
On  toes  with  hands  on  hips — rock. 
Squatstand  in  alternation  with  toe  stand — begin. 

1).   Alternate  raising  of  the  arms  fore-upward,  beginning  with 
left  arm,  to  the  counts,  1,  2. 

2 .  Rocking  step  sideward. 

This  exercise  may  be  developed  in  the  following  man- 
ner: Step  left  sideward,  lightly,  with  closing  of  heels — 
1,  2.  Raise  and  lower  heels  quickly — 3.  Same  right — 4, 
5,6. 

As  soon  as  the  pupils  can  execute  this  exercise  lightly 
and  gracefully  in  %  measure  of  time,  suitable  arm  exer- 
cises, such  as  raising  of  left  arm  side-upward  to  J-^  circle 
on  left,  and  right  arm  on  right  step,  or  both  arms  to  a 
circle  on  left  and  lowering  them  on  right  step  may  be 
added. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Raise  left  leg  backward  and  arms  fore-upward — 1.     Re- 

turn— 2.     Same  with  right  leg. 

T).     In   sitting  with   arms   at  sides,   palms  forward:     Turn 
head    left — 1.     Return — 2.     Same    right — 3.     Return 


(>.     Arms  to   strike:     Strike   sideward   and   thrust   upward 
alternately  in  four  counts. 


Free  Exercises  for  Grades  3  and  4  39 

7a.  With  hands  grasped  in  rear:  Twist  trunk  left — 1.  Re- 
turn— 2.  Twist  right — 3.  Return — 4.  .  Lower  trunk 
forward — 5.  Return — 6. 

b.   In  sitting:     Bend  trunk  backward — 1.     Return — 2. 

8 .  Reeling  of  arms  forward  and  backward,  at  first  simple, 
later  in  combination  with  squatstand,  toestand,  sit- 
ting, etc. 

Notes: 


40  Manual  of  Physical  Training 


LESSON  III. 

la.    Quick  alternate  raising  of  the  knees  upward  to  the  counts 
1,2. 

b.   Hands  on  hips:     Alternate  straightening  of  the  arms, 
sideward,  beginning  with  left,  to  the  counts  1,  2. 

2 .  Marching  forward,  on  place,  and  backward  an  indefinite 

number  of  steps  and  halting  on  command. 

Example:     Forward — march.     On  place — march.     Back- 
ward— march. 

3 .  Deep  breathing  with  raising  of  arms  side-upward  and 

placing  of  hands  on  shoulders. 

4.  Hands  on  hips:     Squatstand  (chest  high) — 1.     Return— 

2.     Toestand   and  straighten  arms  upward — 3.     Re- 
turn— 4. 

5.  In  sitting  with  arms  at  sides,  palms  of  hands  forward: 

Lower  head  backward — 1.     Return — 2. 

6.  In    sitting    with    hands    on    shoulders:     Lower    elbows 

forcibly  backward — 1.     Return — 2.     Straighten  arms 
upward — 3.     Return — 4. 

7a.   Hands  in  rear.     Stride  left  sideward — 1.     Bend  trunk 
left— 2.     Return— 3,  4.    Same  right. 

b.   Stride    left    sideward — 1.     Bend    trunk    backward — 2. 
Return — 3,  4.     Same  right. 

8 .     Vaulting  over  seats  lightly  and  standing  erect  after  each 
vault. 

Notes: 


Free  Exercises  for  Grades  3  and  4  41 

LESSON  IV. 

1 .  T Squatstand  with  hands  on  desks  in  alternation  with  toe- 

stand  and  straightening  of  arms  upward,  to  the  counts 
1,2. 

2.  Rocking    step    forward    and    backward,    later     forward 

several  steps,  left  and  right,  in  alternation  with  fac- 
ing. 

Example:  Rocking  step  forward  left  and  right  12 
counts,  then  left  about  face  in  6  steps  in  same  time 
measure. 

3.  Deep    breathing    with    raising    of    arms    fore-upward, 

with  forceful  stretching. 

4.  Raise  left  leg  sideward  and  right  arm  side-upward — 1. 

Return — 2.     Same  with  right  leg  and  left  arm — 3,  4. 

5.  In  sitting  with  arms  at  sides,  palms  forward:     Lower 

head  forward — 1.     Return — 2. 

6.  Raise  arms  fore-upward — 1.     Place  hands  on  shoulders, 

elbows  drawn  forcibly  downward  and  backward — 2. 
Return— 3,  4. 

7a.   Hands  on  hips:     Stride  left  sideward — 1.     Bend  trunk 
forward  and  straighten  arms  forward,  fingers  touching 
floor — 2.     Return — 3,  4.     Same  right, 
b.   In  sitting:     Bending  of  trunk  backward. 

8.     Hand-pushing  with  one  hand,  the  other  hand  grasping 
the  desk. 

Notes: 


42  Manual  of  Physical  Training 

LESSON  V. 

la.  Rising  with  and  without  clapping  of  hands,  sitting, 
rocking  on  toes  and  bending  of  knees  with  hands  on 
desks  in  alternation  with  toestand. 

b.   Alternate  raising  of   arms  side-upward,   to  the   counts 
1,2. 

2.  Marching  sideward,   an  indefinite  number  of  steps,   in 

alternation  with  facing,  either  in  one  quick  movement 
or  in  marching  on  plac.e. 

Example:     Sideward    left — march.     Left     about    in    4 
steps — face. 

3.  Deep  breathing  with  lowering  of  head  backward. 

4.  Raise  left  leg  backward  and  arms  sideward,  palms  up- 

ward— 1.     Return — 2.     Same  with  right  leg — 3,  4. 

5.  In  sitting   with   arms   at   sides,   palms  forward:     Turn 

head  left — 1.     Return — 2.     Same  right — 3,  4. 

6.  Bend  arms  to  strike — 1.     Strike  sideward — 2.     Return 

—3,4. 

7a.  Raise  arms  sideward — 1.  Bend  trunk  left — 2.  Return 
— 3,  4.  Same  right. 

b.   Hands  in  rear:     Stride  left  sideward. — 1.     Bend  trunk 
backward — 2.     Return — 3,  4.     Same  right. 

8 .     Racing. 
Notes: 


Free  Exercises  for  Grades  8  and  4  43 


LESSON  VI. 


la.   Hands  on  hips:     Alternate  raising  of  the  knees  upward 
beginning  with  left,  to  the  counts  1,  2. 

b.    Alternate   thrusting   of    arms   upward,    beginning   with 
left,  to  the  counts  1,  2. 


2.  Rocking  step  sideward  with  crossing  of  feet  frontways, 
with  and  without  raising  of  one  or  both  arms  as  in 
Lesson  II.  Later  the  same  in  alternation  with  facing, 
in  drill  form. 

Example:     Rocking  step  sideward  left  and  right  with 
hands  grasped  in  rear  1-12.     Left  about  in  the  same 

time    measure,     1-6.     Repeat 1-18 

counts. 


3 .  Deep  breathing  with  raising  of  arms  side-upward. 

4.  Hands    on    hips:     Squatstand    with    straightening    of 

arms       forward — 1.      Return — 2.      Toestand      'with 
straightening  of  arms  upward — 3.     Return — 4. 


5.     In  sitting  with  arms  at  sides,  palms  forward:     Lower 
head  backward — 1.     Return — 2. 


6.  Raise  arms  fore-upward — 1.  Lower  them  left  to  the 
level  of  the  shoulders,  right  elbow  draw  backward 
forcibly — 2.  Return — 3,  4.  Same  right. 

7a.  Hands  in  rear:  Sidestride  left — 1.  Lower  trunk  for- 
ward— 2.  Return — 3,  4.  Same  right. 

b.   In  sitting:     Bend  trunk  backward — 1.     Return — 2. 


44  Manual  of  Physical  Training 

8.     Lying  support  on  two  desks,  not  on  the  backs  of  two 
seats. 

The  following  important  points  must  be  observed  in 
this  posture:  The  greater  part  of  the  body  weight  rests 
on  the  hands  and  the  lesser  on  the  toes  of  the  fully  ex- 
tended legs.  The  back  must  be  well  stretched.  The 
shoulders  are  drawn  backward  and  downward,  the  chest 
arched  forward  and  the  heels,  hips  and  shoulders  should 
be  on  the  same  line. 

Notes: 


Free  Exercises  for  Grades  8  and  4  45 


LESSON  VII. 

1 .  Squat  stand  with  hands  on  desks  in  alternation  with  toe- 

stand  and  straightening  of  arms  upward,  to  the  counts 

1,  2. 

2.  Marching  forward  in  alternation  with  facing,  the  latter 

either  in  one  quick  movement  or  in  stepping. 
Example:     Forward — inarch.     Halt.     Left  about — face. 
Forward — march.     Halt.     Left  about  in  four  steps — 
face. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  fore-downward. 

4.  Place    left    foot    sideward — 1.     Bend     arms    forward, 

height  of  shoulders — 2.     Return — 3.     Same  right. 

The  arms  must  be  bent  horizontally  on  level  of  should- 
ers, with  elbows  drawn  backward  forcibly,  hands  in  front 
of  shoulders  and  palms  turned  downward. 

5.  In  sitting  with  arms  at  sides,  palms  forward:     Lower 

head  forward — 1.     Return — 2. 

6.  Hands   on  hips:     Straighten   arms  upward — 1.     Lower 

sideward,  palms  upward — 2.     Return — 3,  4. 

7a.   Place    hands    on    shoulders — 1.     Twist    trunk    left — 2. 
Return — 3,  4.     Same  right. 

b.   Place  hands  on  shoulders,  elbows  high — 1.     Bend  trunk 
backward  and  draw  elbows  downward  and  backward — 

2.  Return— 3,  4. 

8.     Vaulting  over  seats. 
Notes: 


46  Manual  of  Physical  Training 


LESSON  VIII. 

la.  Rising  with  and  without  clapping  of  hands,  sitting, 
rocking  on  toes  and  bending  of  knees  with  hands  on 
desks,  in  alternation  with  toestand. 

b.   Alternate   raising  of  the   arms  fore-upward,   beginning 
with  left,  to  the  counts,  1,  2. 


Rocking  step  sideward  with  crossing  of  feet  frontways 
with  or  without  suitable  arm  exercises  and  bending  of 
trunk  sideward,  the  latter  opposite  to  the  -direction 
of  the  step. 

Later  the  same  exercises  in  couples,  composed  of  mem- 
bers of  two  rows  of  pupils,  whose  four  hands  or  only  the 
two  opposite  hands  are  grasped  and  swung  to  and  fro 
with  and  without  twisting  and  moderate  backward 
bending  of  the  trunk. 

It  is  advisable  to  separate  the  girls  from  the  boys  for 
this  exercise. 


3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Place    left    foot    backward — 1.     Raise    arms    obliquely 

side-upward,    palms   turned   upward — 2.     Return — 3. 
Same  with  right  foot. 

5.  In  sitting:     Turn  head  left — 1.     Return — 2.     Same  right 

-3,4. 

6.  Raise  arms  side-upward — 1.     Bend  to  strike — 2.     Re- 

turn— 3,  4. 


7a.  Hands  on  hips:  Sidestride  left — 1.  Bend  trunk  for- 
ward and  straighten  arms  forward,  fingers  touching 
the  floor — 2.  Return — 3,  4.  Same  right. 


Free  Exercises  for  Grades  3  and  4  47 

b.   In  sitting:     Bend  trunk  backward — 1.     Return — 2. 

8 .     Hand  pushing  or  pulling  in  couples. 
Notes: 


48  Manual  of  Physical  Training 


LESSON  IX. 

la.   Arms  to  thrust:     Alternate  raising  of  the  knees  upward, 
beginning  with  left,  to  the  counts,  1,  2. 

b.    Alternate  thrusting  of  both  arms  sideward  and  upward 
in  four  counts. 

2.  Marching  forward,  backward  and  sideward  in  alterna- 

tion with  halting  and  facing. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  fore-downward. 

4.  Hands  on  hips:     Squatstand  and  straighten  arms  for- 

ward— 1.     Return — 2.     Toestand  and  straighten  arms 
upward — 3.     Return — 4. 

5.  In  sitting:     Lower  head  backward — 1.     Return — 2. 

6.  Arms  to  thrust:     Thrust  arms  upward — 1.     Lower  them 

obliquely  side-downward  and  slightly  backward,  palms 
of  closed  hands  turned  forward — 2.     Return — 3,  4. 

7a.   Raise  arms  side-upward — 1.     Bend  trunk  left — 2.     Re- 
turn— 3,  4.     Same  right. 

b.   Hands  in  rear:     Sidestride  left — 1.     Bend  trunk  back- 
ward— 2.     Return — 3,  4.     Same  with  sidestride    right. 

8 .      Lying-support  frontways. 
Notes: 


Free  Exercises  for  Grades  3  and  4  49 


LESSON  x. 

1 .  Squatstand  with  hands  on  desks  in  alternation  with  toe- 

stand  and  straightening  of  arms  upward. 

2.  Rocking  step  sideward  with  crossing  of  feet  frontways 

with  suitable  exercises  of  the  arms,  and  bending  of 
trunk  sideward,  also  exercises  of  the  couples  same  as 
in  Lesson  VIII. 

3 .  Deep  breathing  with  lowering  head  backward. 

4.  Sidestride   left — 1.     Toestand   and   raise   arms   fore-up- 

ward— 2.     Return — 3,  4.     Same  right. 

5.  In  sitting:     Lowering  of  head  forward — 1.     Return — 2. 

6.  Raise    arms    side-upward — 1.     Cross    forearms,    hands 

closed,  behind  head — 2.     Return — 3,  4. 

7a.   In    side-stride-stand:  Raise    arms    fore-upward — 1. 

Lower  trunk  forward — 2.     Return — 3,  4. 

b.   In  sitting:     Bend  trunk  backward — 1.     Return — 2. 
8 .     Vaulting  over  seats. 
Notes: 


50  Manual  of  Physical  Training 

LESSON  XL 

la.  Rising  with  and  without  clapping  of  hands,  sitting, 
rocking  on  toes  and  bending  of  knees  in  alternation 
with  toestand  and  arms  upward. 

b.  Alternate  raising  of  the  arms  side-upward,  beginning 
with  left  arm,  to  the  counts,  1,  2. 

2.  Marching  forward,  sideward  and  backward  in  alterna- 

tion with  halting  and  facing. 

3 .  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  fore-downward. 

4.  Forward-stride    left    with    hands    grasped    in    rear — 1. 

Toestand  and  raise  arms  side-upward — 2.     Return — 
3,  4.     Same  with  stride-stand  right. 

5.  In  sitting:     Turn  head  left — 1.     Return — 2.     Same  right 

Q      A 

O,    *±. 

6.  Raise  arms  sideward — 1.     Bend  them  forward  (elbows 

drawn  backward,  palms  turned  downward  and  arms 
on  the  level  with  shoulders) — 2.     Return — 3,  4.  * 
Remark:    It  is  essential  that  the  correct  posture  of  the 
head  is  maintained  throughout  this  exercise. 

7a.   Side-stride-stand  with  arms  bent  for  thrusting:     Twist 
trunk  left  and  thrust  arms  forward — 1.     Return— 2. 
Same  right — 3,  4. 
Remark:     Emphasis  must  be  placed  on  the  flexion  as 

well  as  on  the  extension  of  the  arms. 

b.  Side-stride  left  with  hands  grasped  in  rear — 1.  Bend 
trunk  backward — 2.  Return — 3,  4.  Same  with  stride 
right. 

8 .     Hand  pushing  or  pulling. 

Notes: 


Free  Exercises  for  Grades  3  and  4  51 


LESSON  XII. 

la.  Arms  bent  for  thrusting:  Alternate  raising  of  the 
knees  upward,  beginning  with  left,  to  the  counts,  1,  2. 

b.    Alternate  thrusting  of  both  arms  backward  and  upward 
in  four  counts. 

2.  Rocking  step  sideward  with  crossing  of  feet  frontways 
with  suitable  exercises  of  the  arms  and  bending  of 
trunk  sideward;  also  exercises  of  the  couples  same  as 
in  Lesson  VIII. 

.3 .     Breathing  with  lowering  of  head  backward. 

4.  Hands  on  hips:     Squatstand  with  straightening  of  arms 

forward — 1.     Return — 2.     Toestand   with   straighten- 
ing of  arms  upward — 3.     Return — 4. 

5.  In  sitting:     Lower  head  backward — 1.     Return — 2. 

6.  Raise  arms  fore-upward — 1.     Lower  both  left  to  shoulder 

level,    palms    turned    downward — 2.     Return — 3,    4. 
Same  right. 

7a.  Hands  on  hips:  Side-stride  left — 1.  Bend  trunk  for- 
ward and  straighten  arms  forward,  tips  of  fingers 
touching  the  floor — 2.  Return — 3,  4.  Same  right. 

b.   Straighten  arms  upward — 1.     Bend  trunk  left — 2.     Re- 
turn— 3,  4.     Same  right. 

8.      Lying  support  front  ways. 
Notes: 


52 


Free  Exercises  for  Grades  5  and  6 


LESSON  I. 

Preparatory  Exercises  in  Sitting:     Sit — back.     Sit — erect. 
This  exercise  should  be  taken  before  every  lesson. 

1.  Squatstand    (knees   bent   deeply)    with   hands    on   two 

desks,  elbows  well  drawn  back,  in  alternation  with 
toestand  and  forceful  straightening  of  arms  upward, 
executed  in  moderately  quick  time-measure,  to  the 
counts,  1,  2. 

2.  Facing  with  and  without  marching. 
Examples:     Half  left  (right,  Y%  turn) — face. 

Left  (right,  f^  turn) — face. 
Left  about  (right,  %  turn) — face- 
Left  about  (right)  in  four  steps — face. 

3.  Deep    breathing    with    raising    of    arms    side-upward, 

stretching  them  vigorously  and  lowering  them  side- 
downward. 

Remark:  This  exercise  should  be  taken^  slowly  in  12 
counts,  alternately  with  moderately  quick  and  forced 
respiration  and  arm  movements.  It  may  serve  as 
third  unit  and  at  the  end  of  the  lesson. 

4.  Toestand  {heels  raised)   with  hands  grasped  in  rear— 

1.  Lower  head  forward — 2.  Raise,  or  return  head 
— 3.  Lower  heels — 4. 

Remark:  Emphasis  must  be  placed  on  the  raising  of 
the  head.  Drawing  the  shoulders  backward  and  the 
chin  slightly  in  while  raising  the  head  will  increase  the 
value  of  the  exercise. 


Free  Exercises  for  Grades  5  and  6  53 

5a.  Raise  arms  fore-upward — 1.  Place  hands  on  shoulders, 
elbows  lower  than  shoulders  and  drawn  back — 2. 
Return— 3,  4. 

b.   Same  arm  exercise  with  twisting  trunk  left  (right)   on 
the  second  count  and  returning  it  on  the  third. 

6.  Hands  grasped  in  rear:     Stride  left  forward — 1.     Bend 

left  knee — 2.     Return — 3,  4.     Same  right. 

7.  Kneeling  on  the  seat  with  hands  grasped  in  rear:     Bend 

trunk  forward — 1.     Straighten  with  raising  of  arms 
upward — 2. 

8.  Vaulting  over  the  seats. 

Remark:  The  alighting  after  the  vault  should  be  exe- 
cuted on  toes  and  with  knees  bent  moderately  deep. 
A  perfectly  erect  standing  posture  must  be  assumed 
immediately  after  the  vault. 

Notes: 


54  Manual  of  Physical  Training 


LESSON  II. 


la.  Hands  grasped  in  rear:  Quick  alternate  raising  of  the 
knees  upward,  beginning  with  left,  to  the  counts,  1,  2. 

b.   Alternate  raising  of  the  arms  fore-upward,  with  forceful 
stretching,  beginning  with  left  arm,  to  the  counts,  1,  2. 

2.  Marching  forward  and  backward,  an  indefinite  number 

of  steps,  and  halting  on  command. 

Examples:     Forward — march.     Halt. 
Backward — march.     Halt. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

Remark:  This  exercise  should  be  taken  slowly;  12  counts 
is  about  the  proper  time-measure. 

4.  Squatstand  with  hands  on  hips—  1.     Turn  head  left — 

2.  Return  head — 3.     Straighten  knees — 4. 

Remark:  Forceful  turning  of  the  head  is  essential, 
but  should  not  disturb  the  posture  of  the  shoulders; 
the  chest  must  remain  well  arched  throughout  the 
exercise. 

5a.  Hands  on  hips:  Straighten  arms  sideward — 1.  Raise 
left  arm  upward  and  lower  right  backward — 2.  Re- 
turn— 3,  4.  Same  opposite. 

b.   Same  arm  exercise  with  bending  of  trunk  right   (left) 
on  the  second  count. 

6.  Stride  left  sideward— 1.     Bend  left  knee— 2.     Return— 

3,  4.     Same  right. 

7.  Hands  grasped  in  rear:     Stride  left  sideward — 1.     Bend 

trunk  backward — 2.     Return — 3,  4.     Same  right. 


Free  Exercises  for  Grades  5  and  6  55 

Lying — support  frontways  on  two  desks  (not  on  the 
backs  of  seats)  with  extended  arms,  and  head  and  chest 
high.  The  body  rests  on  hands  and  tips  of  toes.  The 
back  must  be  straight  and  legs  fully  extended.  Lower- 
ing of  the  hips  or  sinking  of  the  body  between  the 
shoulders  should  never  be  tolerated. 

Notes: 


56  Manual  of  Physical  Training 


LESSON  III. 


la.  Left  (right)  hand  on  desk:  Raise  left  knee  upward — 1. 
Straighten  leg  backward,  vigorously — 2.  Begin — 
1,  2.  Same  right. 

b.  Arms  to  thrust:  Alternate  thrusting  of  arms  upward, 
with  forceful  stretching,  beginning  with  left  arm,  to 
the  counts  1,  2. 


2.     Marching  sideward  left  and  right,  an  indefinite  number 
of  steps  and  halting  on  command. 

Examples:     Sideward  left — march.     Halt. 
Sideward  right — march.     Halt. 


3.  Deep  breathing  with  raising  of  arms  side-upward, 
stretching  them  vigorously,  and  lowering  them  side- 
downward. 


4.     Toestand  with  hands  grasped  in  rear — 1.     Lower  head 
backward — 2.     Return — 3,  4. 

Remark:  Drawing  the  shoulders  backward  while  lower- 
ing the  head  is  important.  The  head  must  not  be 
dropped  nor  must  the  chin  be  turned  upward. 

5a.   Raise  arms  side-upward — 1.     Bend  them  to  strike — 2. 
Return— 3,  4. 

b.   Same  arm  exercise  with  lowering  trunk  forward  on  the 
second  count. 


6.     Hands  grasped  in  rear:     Stride  left  backward — 1.     Bend 
left  knee — 2.     Return — 3,  4.     Same  right. 


Free  Exercises  for  Grades  5  and  6  57 

7.  Hands  on  hips:     Twist  trunk  left — 1.     Bend  sideward 

left— 2.     Return— 3,  4.     Same  right. 

8.  Vaulting  over  the  seats  with  J/£  turn  left  or  right  before 

alighting. 

Notes: 


58  Manual  of  Physical  Training 


LESSON  IV. 


1.      Squatstand,   with  hands  on  desks,   in  alternation  with 
toestand  and  straightening  of  arms  upward. 


2.  Marching  forward  an  indefinite  number  of  steps,  with 
raising  of  the  arms  side-upward  on  the  first  left  step, 
lowering  them  on  the  second,  and  halting  on 
command. 

Example:  March  forward  and  raise  arms  side-upward 
on  the  count  1,  and  lower  them  on  the  count  3.  Begin 
-1,2,3,4,  1,2,3,4. 


3 .     Deep  breathing  with  lowering  of  head  backward. 


4.     Hands   grasped   in  rear:     Stride  left  sideward   to   toe- 
stand — 1.     Lower  head  forward — 2.     Return — 3,  4. 


5 a.  Arms  bent  for  thrusting:  Thrust  arms  forward — 1. 
Move  left  arm  sideward  and  raise  right  arm  upward 
— 2.  Return — 3,  4.  Same  opposite. 

b.   Same  arm  exercise  with  twisting  trunk  left  (right)   on 
the  second  count. 


(>.      Hands   grasped   in  rear:     Lunge  left  forward — 1.     Re- 
turn— 2.     Same  right — 3,  4. 

Alternate  bending  of  knees  after  a  forward  lunge,  is 
a  splendid  exercise  for  improving  suppleness  and  elas- 
ticity of  the  legs,  and  should  therefore  be  applied  fre- 
quently when  the  pupils  have  learned  to  execute  the 
lunge  correctly. 


Free  Exercises  for  Grades  5  and  6  59 

7.  Raise  arms  fore-upward — 1.     Bend  trunk  backward  and 

lower  arms  sideward — 2.     Return — 3,  4. 

8.  Lying — support    frontways    with    extended    arms    and 

"alternate  raising  of  the  knees  forward. 

Notes: 


60  Manual  of  Physical  Training 

LESSON  V. 

la.   Hands  grasped  in  rear:     Alternate  raising  of  the  knees 
upward,  beginning  with  left,  to  the  counts  1,  2. 

b .    Alternate   raising  of  the   arms   side-upward,   beginning 
with  left,  to  the  counts  1,  2. 

2.  Marching  forward  or  backward  an  indefinite  number  of 

steps  in  alternation  with  facing  and  halting  on  com- 
mand. 

Example:     Forward — march.     Left  about  in  four  steps 
—face.     Halt. 

3 .  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  Hands  grasped  in  rear:     Place  left  foot  sideward  and 

bend  right  knee — 1.  Turn  head  left — 2.  Return — 
3,  4.  Same  right. 

5a.   Raise    arms    fore-upward — 1.     Lower    them    sideward, 
palms  turned  upward — 2.     Return — 3,  4. 

b.   Same  arm  exercise  with  bending  trunk  left  (right)   on 
the  second  count. 

6.  Hands  on  hips:     Lunge  left  sideward — 1.     Return — 2. 

Same  right — 3,  4.  Continuous  change  of  knee-bend- 
ing should  be  interspersed  often  for  reasons  given  in 
Lesson  IV. 

7.  Hands  grasped  in  rear:     Lunge  left  forward — 1.     Lower 

trunk  forward — 2.     Return — 3,  4.     Same  right. 

8.  Vaulting  over  the  seats  with  %  turn  left  or  right  before 

alighting. 

Notes: 


Free  Exercises  for  Grades  5  and  6  61 


LESSON  VL 


la.  Left  (right)  hand  on  the  desk:  Raise  left  knee  upward 
and  bend  trunk  forward — 1.  Straighten  leg  back- 
ward and  trunk  upward — 2.  Same  right. 

b.   Arms  bent  for  thrusting:     Alternate  bending  of  trunk 

sideward,    beginning    left,    combined    with  alternate 

thrusting  of  arms  upward,   beginning  with  right,  to 
the  counts,  1,  2. 


2.  Marching  sideward  left  or  right,   an  indefinite  number 

of  steps,  in  alternation  with  facing,   and  halting  on 
command. 

Example:     Sideward  left — march.     Left   about  in  four 
steps — face.     Halt. 

3 .  Deep  breathing  with  lowering  the  head  backward. 

4.  Hands   grasped   in  rear:     Stride  left   sideward   to   toe- 

stand — 1.     Lower  head  backward — 2.     Return — 3,  4. 
Same  right. 

5a.  Arms  bent  for  striking:  Strike  arms  sideward — 1. 
Raise  left  arm  upward  and  move  right  forward — 2. 
Return — 3,  4.  Same  opposite. 

b.   Same  arm  exercise  with  twisting  trunk  left  (right)  on 
the  second  count. 


() .     Hands  grasped  in  rear:     Stride  left  backward — 1.     Kneel 
on  left  knee— 2.     Return — 3,  4.     Same  right. 

7.     Hands    grasped    in   rear:     Twist   trunk   left — 1.     Bend 
backward — 2.     Return — 3,  4.     Same  right. 


62  Manual  of  Physical  Training 

8.  Lying — support  frontways.  Changing  from  standing 
on  fore-part  of  the  foot  to  that  of  standing  on  tips  of 
toes,  combined  with  forceful  stretching  of  the  back 
and  raising  of  the  chest,  in  slow  time-measure. 

Notes: 


Free  Exercises  for  Grades  5  and  6  63 


LESSON  VII. 

1 .  Squatstand   with  hands  on  desks,   in  alternation  with 

toestand,  and  straightening  of  arms  upward. 

2 .  Marching  preceded  by  facing,  J4  turn. 

Examples:     Left  face  and  sideward  left — march.     Halt. 
Left  face,  in  two  steps  and  backward — march.     Halt. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  With  hands  grasped  in  rear,  left  forward-stride:     Toe- 

stand — 1.     Lower  head  forward — 2.     Raise  head — 3. 
Lower  heels — 4.     Same  right. 

5a.  Raise  arms  side-upward — 1.  Place  palms  of  hands  be- 
hind head,  elbows  pointing  sideways — 2.  Return — 
3,4. 

b.   Same  arm  exercise  with  bending  trunk  left  on  the  second 
count.     Same  right. 

6.  Hands  grasped  in  rear:     Lunge  left  forward — 1.     Change 

bending  of  knees — 2.     Return — 3,  4.     Same  right. 

7.  In  kneeling  on   the  seat  with  hands  grasped  in  rear: 

Bend   trunk  forward — 1.     Straighten   and   twist  left 
with  swinging  arms  left — 2.     Same  right. 

8.  Vaulting  over  the  seats  with  }4  turn  left  (right)  before 

alighting. 

Notes: 


64  Manual  of  Physical  Training 


LESSON  VIII. 

la.  Hands  grasped  in  rear:  Alternate  raising  of  the  knees 
upward,  beginning  with  left. 

b.    Alternate  raising   of  the   arms  fore-upward,   beginning 
with  left. 

2.  Marching  sideward,  an  indefinite  number  of  steps,  with 

raising  of  arms  fore-upward  on  the  first  left  (right) 
step  and  lowering  them  on  the  second  left  (right) 
step. 

3.  Deep  breathing  with  lowering  of  head  backward. 

4.  Squatstand  with  hands  on  hips — 1.     Turn  head  left — 2. 

Return — 3,  4.     Same  right. 

5a.  Hands  on  hips:  Straighten  arms  upward — 1.  Lower 
them  left  to  the  level  of  the  shoulders,  right  elbow 
drawn  backward  forcibly — 2.  Return — 3,  4.  Same 
right. 

b.  Same  arm  exercise  with  twisting  of  trunk  in  the  direc- 
tion of  the  arm  movement  on  the  second  count. 

6.  Hands   grasped   in   rear:     Kneel   left   on   the   floor — 1. 

Bend  trunk  backward — 2.     Return — 3,  4.     Same  right. 

7.  Lying — support  frontways   with   feet   spread   sideward, 

and  alternate  raising  of  the  arms  sideward  in  this 
posture,  but  each  arm  several  times  before  changing. 

Notes: 


Free  Exercises  for  Grades  5  and  6  65 


LESSON  IX. 

la.  Left  (right)  hand  on  the  desk:  Raise  left  knee  upward 
and  bend  trunk  forward — 1.  Straighten  leg  back- 
ward and  trunk  upward — 2.  Same  right. 

b.  Side-stride-stand  and  arms  bent  for  thrusting:  Alter- 
nate twisting  of  trunk  left  and  right  with  alternate 
thrusting  of  the  arms  forward,  beginning  with  right, 
to  the  counts  1,  2. 

2.  Marching  forward,   preceded  by  facing,   J/£   turns,   and 

halting  on  command. 

Example:     Left  about  in  four  steps  and  forward — march. 
.  Halt. 

3.  Deep  breathing  with  raising  of  arms  side-upward,  and 

lowering  them  side-downward. 

4.  With  hands  grasped  in  rear,  left  forward-stride:     Raise 

heels — .1.     Lower    head    forward — 2.     Return — 3,    4. 
Same  right. 

5a.  Raise  arms  fore-upward — 1.  %  of  a  circle  inward — 2. 
Return— 3,  4. 

b.  Same  arm  exercise  with  lowering  of  trunk  forward  on 
the  second  count. 

6.  Hands  on  hips:     Lunge  left  sideward — 1.     Change  knee 

bending    and    bend    trunk    right — 2.     Return — 3,    4. 
Same  opposite. 

7.  Vaulting  over  the  seats  with  and  without  J4  and  Yi 

turns. 

Notes: 


66  Manual  of  Physical  Training 


LESSON  x. 

1.  Squatstand  with  hands  on  desks,  in  alternation  with  toe- 

stand  and  straightening  of  arms  upward. 

2.  Marching  sideward  preceded  by  facing,  J^  turn,  and  halt- 

ing on  command. 

Example:     Left — face.     Left   about   in   four   steps   and 
sideward  left  march.     Halt. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Toestand  and  place  hands  behind  head,  by  the  side-up- 

ward movement — 1.  Lower  head  forward — 2.  Re- 
turn—3,  4. 

5a.   Arms   bent   for   thrusting:     Thrust   arms   sideward — 1. 
%  of  a  circle  outward — 2.     Return — 3,  4. 

b.   Same  arm  exercise  with  bending  of  trunk  backward  on 
the  second  count. 

6.  Hands  grasped  in  rear:     Lunge  left  forward — 1.    Change 

bending  of  knees  and  lower  trunk  forward — 2.  Return 
— 3,  4.  Same  right. 

7.  Hands  on  hips:     Lunge  left  forward — 1.     Twist  trunk 

left— 2.     Return— 3,  4.     Same  right. 

8.  Lying — support  frontways,  hands  resting  on  two  seats. 

This  exercise  is  executed  as  follows:  Squat-stand  with 
hands  on  two  seats — 1.  Straighten  legs  backward — 2. 
Return— 3,  4. 

Notes: 


Free  Exercises  for  Grades  5  and  6  67 


LESSON  XL 

la.    Hands  grasped  in  rear:     Alternate  raisingjof  the  knees 
upward,  beginning  with  left. 

b.  Alternate  raising  of  the  arms  side-upward,  beginning 
with  the  left,  with  moderate  sideward  bending  of  the 
trunk  beginning  right. 

2.  Review  marching  in  various  directions  and  halting  on 

command. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  Hands  grasped  in  rear:     Place  left  foot  sideward  and 

bend  right  knee — 1.     Turn  head  left — 2.     Return — 
3,  4.     Same  right. 

5a.   Raise  arms  fore-upward — 1.     %  of  a  circle  inward — 2. 
Return— 3,  4. 

b.  Same  arm  exercise  with  lowering  of  trunk  forward  on 
the  second  count. 

6.  Hands   grasped   in  rear:     Stride  left   sideward — 1.     % 

turn  left  and  kneel  on  right  knee  in  one  quick  move- 
ment— 2.     Return — 3,  4.     Same  right. 

7 .  Hands  on  hips :     Lunge  left  sideward — 1 .     Change  bend- 

ing of  knees  and  bend  trunk  left — 2.     Return — 3,  4. 
Same  opposite. 

8.  Vaulting  over  seats  with  and  without  J4  and  J^  turns. 

Notes: 


68  Manual  of  Physical  Training 

LESSON  XII. 

la.  Left  (right)  hand  on  desk:  Raise  left  knee  upward  and 
bend  trunk  forward — 1.  Straighten  leg  backward 
and  trunk  upward — 2.  Same  right. 

b.  Side-stride-stand  and  arms  bent  for  thrusting:  Alter- 
nate twisting  of  trunk  left  and  right  with  alternate 
thrusting  of  arms  forward,  beginning  with  right. 

2.  Review  marching  with  arm  exercises  in  alternation  with 

facing  in  drill  form. 

Example:  March  forward  three  steps  with  raising  of 
arms  side-upward  on  the  first  left  step  and  lowering 
them  on  the  second  left  step,  in  alternation  with  left 
about  face  in  four  steps — march.  Halt. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Hands  grasped  in  rear:     Toestand  and  place  hands  be- 

hind head  by  the  side-upward  movement — 1.     Lower 
head  backward — 2.     Return — 3,  4. 

5a.  Arms  bent  for  thrusting:  Thrust  arms  sideward — 1. 
%  of  a  circle  outward — 2.  Return — 3,  4. 

b.  Same  arm  exercise  with  bending  of  trunk  backward  on 
second  count. 

6.  Hands  on  hips:     Squatstand  and  straighten   arms  for- 

ward— 1.     Raise  arms  upward — 2.     Return — 3,  4. 

7.  Kneel  on  seats:     Bend  trunk  forward — 1.     Straighten 

and    twist   left    with    swinging    arms    left — 2.     Same 
right. 

8.  Lying — support^frontways  on  two  seats  with  feet  spread 

sideward,  andj[alternate  raising  of  the  arms  upward. 

Notes: 


69 


Free  Exercises  for  Grades  7  and  8 


LESSON  I. 

Preparatory  Exercise  in  Sitting:     Sit — back.     Sit — erect. 
This  exercise  should  be  taken  before  every  lesson. 

1 .  Squatstand  (knees  bent  deeply)  with  hands  on  two  desks, 

elbows  well  drawn  back,  in  alternation  with  toestand 
and  straightening  of  arms  upward,  to  the  counts,  1,  2. 

Remark:  The  time-measure  of  the  execution  of  this 
exercise  must  be  moderately  quick  and  the  second 
movement  should  imply  a  vigorous  stretching  of  the 
whole  body. 

2.  Facing  in  alternation  with  marching  forward,  the  latter 

an  indefinite  number  of  steps. 

Example:     Forward — march.     Halt.     Left  about — face. 

Remark:  Executing  this  exercise  only  a  few  times  in 
each  lesson  will  suffice  if  it  is  done  with  military  pre- 
cision and  good  posture  of  body. 

3 .  Deep  breathing  with  raising  of  arms  side-upward,  stretch- 

ing them  completely  and  lowering  them  side-down- 
ward. 

Remark:  This  exercise  should  be  taken  slowly  in  12 
counts,  alternately  with  moderately  quick  and  forced 
respiration  and  arm  movements;  it  may  serve  as  third 
unit  and  also  at  the  end  of  each  lesson. 

4.  Toestand  and  fold  hands  behind  head — 1.     Lower  head 

forward — 2.  Return  head  against  the  resistance  of 
the  hands — 3.  Lower  heels  and  arms — 4.  Slowly — 
begin. 


70  Manual  of  Physical  Training 

5a.  Stride  left  forward  and  raise  arms  fore-upward — 1. 
Place  hands  on  shoulders,  elbows  lower  than  shoulders 
and  drawn  back — 2.  Return — 3,  4.  Same  right. 

b.  As  a,  with  lowering  of  trunk  forward  on  the  second  and 

returning  it  on  the  third  count. 

c.  As  b,  with  substituting  twisting  of  trunk  left  (right)  in 

place  of  lowering  the  same. 

Remark:  Lowering  of  trunk  forward  always  implies  a 
hollow  back  and  an  active  chest;  the  chin  must  not 
be  turned  upward. 

6 .  Repeat  first  exercise. 

7 .  Repeat  third  exercise. 

8.  Repeat  fifth  exercise. 

9 .  Vaulting  over  the  seats. 

Remark:  The  alighting  after  the  vault  must  be  executed 
on  toes  and  with  knees  bent  moderately  deep;  a  per- 
fectly erect  standing  posture  must  be  assumed  immedi- 
ately after  each  vault. 

Notes: 


Free  Exercises  for  Grades  /  and  8  71 


LESSON  II. 

la.  Hands  on  hips:  Quick  alternate  raising  of  the  knees 
upward,  beginning  with  left,  to  the  counts  1,  2. 

b.  Alternate  bending  of  trunk  sideward  beginning  left, 
with  alternate  straightening  of  arms  upward  begin- 
ning with  right,  to  the  counts,  1,  2. 

2.  Facing  in  alternation  with  marching  sideward,  the  lat- 

ter and  indefinite  number  of  steps. 

Example:  Sideward  left — march.  Halt.  Left  about — 
face. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

Remark:  Deep  breathing  in  combination  with  lowering 
of  head  must  always  be  taken  slowly;  12  counts  is 
about  the  proper  time-measure. 

4.  Hands    on    hips:     Squatstand,    slowly — 1.     Turn    head 

left — 2.     Return — 3,  4.     Same  right. 

5a.  Hands  on  hips:  Twist  trunk  left  and  straighten  arms 
upward — 1.  Bend  trunk  left  and  lower  arms  side- 
ward— 2.  Return — 3,  4.  Same  right. 

Remark:  The  sideward  bending  of  the  trunk  is  a  pure 
sideward  movement  with  the  head,  shoulders  and  arms 
well  drawn  back. 

b.  The  arm  exercise  of  5a,  with  toestand  on  first  and  squat- 
stand  on  second  count. 

6.  Repeat  first  exercise. 

7 .  Repeat  third  exercise. 

8.  Lying — support  frontways  on  two  desks  or  two  seats, 

with  extended  arms,  and  head  and  chest  high.     The 
body  rests  on  hands  and  tips  of  toes  with  the  back 


72  Manual  of  Physical  Training 

straight  and  well  stretched.  Lowering  the  hips  or 
sinking  the  body  between  the  shoulders  should  never 
be  tolerated.  Alternate  raising  of  the  knees  upward 
as  well  as  bending  of  the  elbows  moderately  should 
be  added  as  soon  as  feasible. 

Remark:  Lying-support  on  seats  is  executed  as  follows: 
Squat-stand  hands  on  two  seats — 1.  Straighten  legs 
backward — 2.  Return — 3,  4. 

9 .  In  sitting,  bending  of  trunk  backward  slowly  over  the 
back  of  the  seat  with  straightening  the  arms  upward 
forcibly  to  the  counts,  1,  2. 

Notes: 


Free  Exercises  for  Grades  7  and  8  73 

LESSOiN  III. 

la.  Left  hand  on  the  desk:  Raise  left  knee  upward  and  bend 
trunk  forward — 1.  Straighten  leg  backward  and  the 
trunk  upward — 2.  Begin — 1,  2.  Same  right. 

b.    Alternate   raising   of   the   arms   fore-upward,   beginning 
with  left  arm,  to  the  counts  1,  2.         ^. 

2.  Marching  forward  and  backward  an  indefinite  number 

of  steps,  with  raising  the  arms  side-upward  on  the 
first  left  step,  lowering  them  on  the  second  left  step 
and  halting  on  command. 

3 .  Deep  breathing  with  raising  of  arms  side-upward. 

4.  Toestand    and    raise    arms    sideward — 1.     Lower    head 

backward  and  move  forearms  forward  (elbows  sharply 
flexed  and  drawn  backward  and  hands  in  front  of 
shoulders,  palms  turned  downward) — 2.  Return — 
3,4. 

5a.  Stride  left  sideward  and  raise  arms  fore-upward — 1. 
Bend  trunk  backward  and  bend  arms  to  strike — 2. 
Return — 3,  4.  Same  right. 

b.   The  arm  exercise  of  5a  with  lunge  left  sideward  on  first 
and  changing  the  knee-bending  on  the  second  count. 

6.  Repeat  first  exercise. 

7 .  Repeat  third  exercise. 

8.  Repeat  fifth  exercise. 

9.  Vaulting  over  the  seats  with  J4  turn  left  or  right  before 

alighting. 

Notes: 


74  Manual  of  Physical  Training 


LESSON  IV. 

la.  Squatstand  with  hands  on  desks  in  alternation  with  toe- 
stand  and  straightening  of  arms  upward  to  the  counts, 
1,2. 

b.  Side-stride-stand  with  arms  bent  for  thrusting:  Alter- 
nate twisting  of  the  trunk  left  and  right  with  alternate 
thrusting  of  the  arms  forward,  beginning  with  right, 
to  the  counts,  1,  2. 

2.  Marching  in  various  directions  preceded  by  facing,  the 

latter  in  a  given  number  of  steps. 

Example:  Left  face  in  two  steps  and  sideward  left — 
march.  Halt.  Left  about  face  in  four  steps  and  side- 
ward left — march.  Halt. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Stride  left  sideward  to  toestand  and  raise  arms  side- 

ward— 1.  Lower  head  forward  and  move  arms  for- 
ward— 2.  Return  head  and  arms  slowly,  but  forcibly 
— 3.  Return — 4.  Same  right. 

5a.  Arms  bent  for  thrusting:  Lunge  left  forward  and  thrust 
arms  upward — 1.  Lower  arms  sideward — 2.  Re- 
turn— 3,  4.  Same  right. 

b.   As  5a,  with  lowering  trunk  forward. 

6.  Repeat  first  exercise. 

7 .  Repeat  third  exercise. 

8.  Lying — support   on   the   desks:     Changing   from   lying- 

support  frontways  to  lying-support  rearways,  with 
back  well  arched  and  chest  raised.  Both  postures 
imply  a  vigorous  stretching  of  the  body.  The  change 
from  one  posture  to  the  other,  is  at  first  effected  by 
means  of  walking  on  toes  and  later  by  a  swing. 


Free  Exercises  for  Grades  7  and  8  75 

9.  In  sitting:  Bending  of  the  trunk  backward  over  the 
back  of  the  seat  with  raising  of  the  arms  upward  and 
bending  them  to  strike  in  four  slow,  but  forceful 
movements. 

Notes: 


76  Manual  of  Physical  Training 


LESSON  v. 


la.   Hands  on  hips:     Quick  alternate  raising  of  the  knees 
upward,  beginning  with  left  to  the  counts,  1,  2. 

b.    Alternate  raising  of  arms  side-upward  beginning  with 
left,  to  the  counts,  1,  2. 


2 .  Facing  in  alternation  with  marching  in  various  direc- 

tions. 

Example:     Forward — -march.     Halt.     Left — face. 
Sideward  left — march.     Halt.     Left — face. 
Backward — march.     Halt.     Left — face. 

3 .  Deep  breathing  with  raising  of  arms  side-upward. 

4.  Side-stride  toestand  left  with  raising  of  arms  fore-up- 

ward— 1.     Turn  head  left  and  lower  arms  sideward, 
palms  upward — 2.     Return  — 3,  4.     Same  right. 

5a.  Hands  on  hips:  Lunge  left  sideward  and  straighten 
arms,  sideward — 1.  Bend  right  arm  over  head  and 
place  left  hand  on  the  hip — 2.  Return — 3,  4.  Same 
opposite. 

b.  As  a,  with  bending  of  trunk  left  (right)  on  the  count  2. 

c.  As  a,  with  twisting  of  trunk  right  (left)  on  the  count  2. 

6 .  Repeat  first  exercise. 

7.  Repeat  third  exercise. 


Free  Exercises  for  Grades  7  and  8  77 

8.  Tn  kneeling;:     Bending  of  trunk  forward  and  straighten- 

ing the  same  with  twisting,  with  or  without  arm  ex- 
ercises. 

9.  Vaulting  over  the  seats  with  J^  turn  left  or  right  before 

alighting. 

Notes: 


78  Manual  of  Physical  Training 


LESSON  VI. 

la.  Left  hand  on  desk  and  right  arm  bent  for  thrusting: 
Raise  left  knee  upward  and  bend  trunk  forward — 1. 
Straighten  leg  backward  and  trunk  and  right  arm 
upward — 2.  Vigorously — begin.  Same  opposite. 

b.   Alternate  straightening  of  the  arms  upward,  beginning 
with  left  arm. 

2 .  Marching  sideward  four  steps,  with  raising  of  the  arms 

fore-upward  on  the  first  step  and  lowering  them  on 
the  second  in  alternation  with  left  (or  right)  about 
facing  in  four  steps. 

This  exercise  may  be  taken  by  direction  as  well  as  in 
drill  form. 

3 .  Deep  breathing  with  lowering  of  the  head  backward. 

4.  Sidestride  toestand  left  and  raise  arms  fore-upward — 

1.  Lower  head  backward  and  bend  arms  to  strike — 

2.  Return — 3,  4.     Same  right. 

5a.  Stride  left  backward  and  raise  arms  fore-upward — 1. 
Kneel  left  (on  the  floor)  and  place  hands  on  the  should- 
ers— 2.  Return — 3,  4.  Same  right. 

b.   As  a,  with  bending  of  the  trunk  backward  on  the  second 
count. 

6 .  Repeat  first  exercise. 

7.  Repeat  third  exercise. 

8.  Lying — support  frontways  on  the  desks  with  feet  spread 

sideward  and  alternate  raising  of  arms  sideward  or 
upward  in  the  lying-support,  but  each  arm  several 
times  before  changing. 

Notes: 


Free  Exercises  for  Grades  7  and  8  79 


LESSON  VII. 

1.  Squatstand  with  hands  on  desks  in  alternation  with  toe- 

stand  and  straightening  of  arms  upward  to  the  counts, 
1,2. 

2 .  Facing  preceded  by  marching. 

Examples:     Forward — march.     Left   in   two   steps    and 
halt.     Face. 

Sideward  left— march.     Left  in  two  steps  and  halt. 
Face. 

3.  Deep  breathing  with  raising  of  arms  side-upward. 

4.  Forward  stride-stand  left.     Toestand  and  hands  folded 

behind  head — 1.  Lower  head  forward — 2.  Raise 
head  against  the  resistance  of  the  hands — 3.  Lower 
heels  and  arms — 4.  Same  with  right  foot  forward. 

5a.  Lunge  left  forward  and  bend  arms  forward  (hands  and 
elbows  at  height  of  shoulders,  elbows  well  forced  back) 
— 1.  Lower  trunk  forward  and  move  forearms  side- 
ward— 2.  Return — 3,  4.  Same  right. 

b.    As  a,  but  twisting  of  trunk  left  with  lunge  left,  and  right 
with  the  lunge  right,  instead  of  lowering. 

6 .  Repeat  first  exercise. 

7 .  Repeat  third  exercise. 

8 .  Repeat  fifth  exercise. 

9.  Vaulting   over   seats   with    J^   turn   left    (right)    before 

alighting. 

Notes: 


80  Manual  of  Physical  Training 


LESSON  VIII. 

la.    Arms  to  thrust:     Quick  alternate  raising  of  the  knees 
upward  beginning  with  left,  to  the  counts,  1,  2. 

b.  Side-stride-stand  with  arms  bent  for  thrusting:  Alter- 
nate twisting  of  trunk  left  and  right  with  alternate 
thrusting  of  arms  forward  beginning  with  right,  Ho 
the  counts,  1,  2. 

2.  Facing  preceded  by  marching  forward  and  backward. 

Examples:     Forward — march.     Left  about,  in  4  steps — 
face.     Halt. 

Backward — march. '  Left  about,  in  4  steps — face. 
Halt. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Squatstand   slowly   and   raise   arms   forward — 1.     Turn 

head  left  and  bend  arms  forward,  elbows  bent  to  right 
angles— 2.  Return — 3,  4.  Same  right. 

5.  Arms    bent    for    thrusting:     Lunge    left    sideward    and 

thrust  arms  sideward — 1.  Change  knee-bending,  bend 
trunk  right  and  raise  arms  upward — 2.  Return — 
3,  4.  Same  right. 

6 .  Repeat  first  exercise. 

7.  Repeat  third  exercise. 

8.  Repeat  fifth  exercise. 

9.  Lying-support   frontways   on   the    seats.      Twisting   of 

trunk  left  (right)  with  raising  of  the  arm  of  same 
side  sideward  or  upward  to  the  counts,  1,  2.  Also 
bending  of  arms  in  two  counts. 

Notes: 


Free  Exercises  for  Grades  7  and  8  81 

LESSON  IX. 

la.  Left  hand  on  desk  and  right  arm  bent  for  thrusting: 
Raise  left  knee  upward  and  bend  trunk  forward — 1. 
Straighten  leg  backward  and  the  trunk  and  arms 
upward — 2.  Same  opposite. 

b.    Alternate   raising   of   the    arms   fore-upward   beginning 
with  left,  to  the  counts,  1,  2t 

2.  Marching  forward  and  backward  an  indefinite  number 

of  steps,  with  moving  of  arms  side-upward,  sideward, 
upward  and  side-downward,  a  movement  on  each  step. 

3 .  Deep  breathing  with  raising  of  arms  side-upward. 

4.  Forward    stride-stand    left:     Toestand    and    raise    arms 

side-upward — 1.  Lower  head  backward  and  bend 
arms  to  strike — 2.  Return — 3,  4.  Same  with  right 
leg  forward. 

5.  Squatstand,  slowly,  with  hands  on  desks  in  linked  alter- 

nation with  bending  of  trunk  backward,  and  straight- 
ening of  arms  upward,  to  the  counts,  1,  2. 

6 .  Repeat  first  exercise. 

7.  Repeat  third  exercise. 

8.  Repeat  fifth  exercise. 

9 .  Vaulting  over  the  seats  with  M  or  K  turns  left  or  right. 

Notes: 


82  Manual  of  Physical  Training 


LESSON  X. 

1 .  Squastand  with  hands  on  desks  in  alternation  with  toe- 

stand  and  straightening  of  arms  upward  to  the  counts, 
1,2. 

2 .  Facing  preceded  by  marching. 

Example:     Forward — march.     Left    in    two    steps    and 
halt — face. 

Sideward  left  (right) — march.  Left  in  two  steps  and 
halt — face. 

3.  Deep  breathing  with  lowering  of  head  backward. 

4.  Place  left  foot  sideward,  bend  right  knee  and  raise  arms 

sideward,  palms  turned  upward — 1.  Lower  head  for- 
ward, bend  arms  and  place  tips  of  fingers  behind  head— 
2.  Return — 3,  4.  Same  right. 

5a.  Hands  on  hips:  Lunge  left  forward  and  straighten 
arms  upward — 1.  Lower  trunk  forward  and  lower 
arms  sideward — 2.  Return — 3,  4.  Same  right. 

b.  Lunge  left  forward  and  straighten  arms  upward — 1. 
Bend  trunk  backward  and  lower  arms  sideward — 2. 
Return — 3,  4.  Same  right. 

6 .  Repeat  first  exercise. 

7 .  Repeat  third  exercise. 

8 .  Repeat  fifth  exercise. 

9a.  Lying — support  on  desks:  Changing  from  lying-sup- 
port frontways  to  lying-support  rearways. 

b.  In  lying-support  frontways  with  spread  feet,  twisting  of 
trunk  with  raising  of  one  arm  sideward  or  upward. 

Notes: 


Free  Exercises  for  Grades  7  and  8  83 

LESSON  XI. 

la.  Hands  grasped  in  rear :"?  Quick  alternate  raising  of  the 
knees  upward  beginning  with  left,  to  the  counts,  1,  2. 

b.  Hands  on  shoulders:  Alternate  bending  of  trunk  side- 
ward, beginning  left  with  alternate  straightening  of 
arms  upward  beginning  with  right,  to  the  counts. 
1,2. 

2.  Facing  preceded  by  marching  forward  and  backward. 

Example:     Forward — march.     Left  about  in  4  steps — 
face.     Halt. 

Forward — march.     Right     about    in    4     steps — face. 
Halt. 

3 .  Deep  breathing  with  raising  of  arms  side-upward. 

4.  Squatstand  and  raise  arms  forward — 1.     Turn  head  left 

and  move  arms  sideward,  palms  turned  upward — 2. 
Return — 3,  4.     Same  right. 

5a.  Lunge  left  sideward  and  raise  arms  fore-upward — 1. 
Twist  trunk  left  -  -  bend  it  backward  and  lower  arms 
sideward,  palms  turned  upward — 2.  Return — 3,  4. 
Same  right. 

b.  Side-stride-stand  with  hands  grasped  in  rear:  Circling 
of  trunk  in  5  movements  in  the  following  manner: 
Bend  trunk  left— 1.  Lower  it  forward — 2.  Bend  it 
right — 3.  Bend  it  backward — 4.  Straighten  it — 5. 
Same  opposite. 

6.  Repeat  first  exercise. 

7 .  Repeat  third  exercise. 

8.  Repeat  fifth  exercise. 

9.  Review  vaulting  over  the  seats. 
Notes: 


84  Manual  of  Physical  Training 

LESSON  XII. 

la.  Left  hand  on  desk  and  right  arm  bent  for  thrusting: 
Raise  left  knee  upward  and  bend  trunk  forward — 1. 
Straighten  the  leg  backward  and  the  trunk  and  right 
arm  upward — 2.  Same  right. 

b.    Alternate   raising   of  the   arms   side-upward,   beginning 
with  left,  to  the  counts,  1,  2. 

2.  Two  steps  left  sideward  with  moving  of  the  arms  fore- 

upward,  forward  (to  the  shoulder  level),  upward  and 
fore-downward. 

This  exercise  should  be  executed  several  times  in  one 
direction  if  the  floor  space  permits. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Place  left  foot  sideward   and  raise   arms  sideward — 1. 

Lower  head  backward  and  place  the  tips  of  the  fingers 
behind  the  head — 2.     Return — 3,  4.     Same  right. 

5a.  Hands  grasped  in  rear:  Stride  left  backward — 1.  Kneel 
left  and  bend  trunk  backward. — 2.  Return — 3,  4. 
Same  right. 

b.   As  a,  with  moving  of  the  arms  fore-upward,  sideward, 
upward  and  fore-downward. 

6 .  Repeat  first  exercise. 

7.  Repeat  third  exercise. 

8 .  Repeat  fifth  exercise. 

9.  Review  exercises  in  lying-support  frontways   on  desks 

and   seats,   with  emphasis   on  the  stretching  of  the 
body. 

Notes: 


85 


Exercises  With  and  Without 
Wands  or  Clubs 

These  exercises  should  be  taken  in  the  yard  wherever 
possible  and  whenever  the  weather  permits.  Dreary  or  crisp 
and  fresh  weather  should  not  be  considered  a  cause  for  dis- 
continuing the  exercising  outside.  The  conductor  of  the 
exercises  must,  however,  always  be  dressed  in  accordance 
with  the  weather;  the  pupils  may  be  dressed  somewhat 
lighter,  but  must  be  kept  in  motion  continuously. 

If  exercising  in  the  corridors  or  assembly  hall  becomes 
necessary  and  the  construction  of  the  building  is  such  that 
running  cannot  be  practiced,  other  exercises  that  will  increase 
circulation  and  respiration  quickly  should  be  taken  by  the 
pupils  before  leaving  the  classrooms.  These  exercises  will 
be  found  as  second  unit  in  each  lesson. 

Previous  to  going  out  into  the  yard,  the  pupils  must  pro- 
vide themselves  with  wands  or  clubs,  and  in  the  yard  should 
lay  them  aside  at  a  designated  place  before  the  introductory 
exercises.  The  assignment  of  a  definite  place  for  the  form- 
ing of  the  boys  and  girls  is  necessary. 

It  is  also  advisable  to  keep  the  clubs  and  wands  in  closed 
boxes  when  they  are  not  in  use;  open  racks  or  hangers  are 
not  sanitary. 

Each  lesson  should  consist  of  twenty-five  minutes  of 
actual  ^exercising  and' playing,  and  three  such  lessons  must  be 
given  each  week. 


FREE  EXERCISES  WITH  AND  WITHOUT  THE  WAND 
FOR  THE  FIFTH  AND  SIXTH  GRADES 

The  pupil,  on  Deceiving  the  wand,  immediately  brings  it 
to  a  vertical  position  on  the  right  hand,  the  wand  in  front  of 
the  right  shoulder.  On  the  command,  "Fundamental  posi- 
tion— stand";  the  same  standing  position  is  taken  as  in  the 
free  exercises  without  the  wand;  both  hands  brought  smartly 


86  Manual  of  Physical  Training 

back,  chest  arched,  head  back,  etc.  When  the  class  is  ready 
for  the  exercises  with  the  wand  the  command  is  given:  "Wand 
to  starting  position— lower,  1,  2."  The  starting  position  is 
then  taken  in  the  following  manner:  The  left  arm  is  raised 
quickly  side-upward,  the  hand  grasping  the  upper  end  of 
the  wand  on  the  count — 1.  The  wand  is  brought  to  a  hori- 
zontal position  in  front  of  the  body  on  the  count — 2. 


THE  WAND  USED  AS  SUPPORT  FOR  EXERCISES  IN 
HANG-LYING 

When  the  wand  is  used  for  this  purpose  it  is  held  by  two 
pupils  while  the  third  is  executing  the  prescribed  exercises. 
It  then  serves,  to  a  small  degree,  as  substitute  for  a  gymnastic 
apparatus.  It  is  advisable  to  use  this  form  of  exercise  as 
the  last  unit  of  the  lesson  just  before  the  game. 

The  pupils  must  be  arranged  according  to  height  and 
strength  in  ranks  of  three  throughout  the  lesson,  in  order  to 
facilitate  the  transformation  from  the  open  order  to  the  closed 
order  necessary  for  the  execution  of  the  exercises  in  hang- 
lying.  It  is  furthermore  advisable  to  number  the  files. 

On  the  command:  Close  ranks  for  exercising  on  one 
wand — march — the  outer  two  pupils  will  step  quickly  to- 
ward and  face  the  middle  one. 

Formation  for  ordinary  Formation  for  exercises 

wand  exercises:  on  one  wand: 

.L      J.      J.  I 1 

After  that,  the  two  outer  pupils  will  quickly  and  noise- 
lessly lay  their  wands  on  the  floor  and  the  inner  pupil  will 
place  his  wand  on  the  nearest  shoulders  of  the  outer  ones, 
who  will  then  grasp  the  wand  with  both  hands. 

In  order  to  insure  quickness  of  changing,  numbers  1  and 
2  will  change  places  and  later  numbers  1  and  3  will  do  the 
same,  after  number  2  has  had  his  exercise,  and  later  after 
number  1  has  had  his. 


Exercises  With  and  Without  Wands  for  Grades  5  and  6    87 
EXERCISES  IN  HANG  LYING 

1.  Hang-lying  frontways  with  over  grip  and  returning  to 

erect  standing  posture  in  four  movements: 

Grasp  wand  and  bend  knees — 1. 
Straighten  body  forward,  fully  extended — 2. 
Return — 3,  4. 

2.  Bending  and  straightening  of  arms  in  hang-lying  front- 

ways in  two  counts: 

The  hang-lying  posture  is  always  taken  in  two  move- 
ments, if  not  otherwise  designated. 

3.  Changing  of  grip  with  one  hand  several  times  in  succes- 

sion in  hang-lying  frontways: 

Change  left  hand  from  over  to  under  grip — 1. 
Return— 2.     Begin,  1,  2,  1,  2.     Same  right. 

4.  Changing  from  hang-lying  frontways  to  hang-lying  side- 

ways with  the  free   arm  straightened   downward   or 
the  hand  on  the  hip : 

Release  right  hand  and  turn  body  right — 1. 
Return— 2.     Begin,  1,  2,  1,  2.     Same  left. 

5.  Alternate  changing  of  grip  in  hang-lying  frontways: 

Change  left  hand  from  over  to  under  grip — 1. 

Same  with  right — 2.     Return  left  and  right  hands — 
3,4. 

6.  Hang-lying  frontways  with  under  grip  and  bending  of 

arms  in  the  same. 

7.  Hang-lying  frontways  with  upper  grip  and  changing  to 

elbow-hang  left  and  right  in  alternation  in  four  move- 
ments. 


88  Manual  of  Physical  Training 


LESSON  I. 


EXERCISES  WITHOUT  THE  WAND: 

la.    Running,  two  minutes,  at  the  will  of  the  leaders,  girls 
forming  one  division  and  the  boys  another. 

Commands:  Toward  first  (last,  right  or  left)  leaders — 
face.  At  will  of  leaders — forward — run. 

Remark:  '  Running  must  be  executed  on  the  balls  of 
the  feet,  and  the  arms  should  be  swung  freely  but 
slightly  bent,  forward  and  backward. 

Breathing  through  the  nostrils  is  essential  while  run- 
ning. 

On  the  command  "To  your  first  (or  starting)  positions 
— run,"  the  pupils  will  return  to  the  places  from  which 
they  have  started. 

b .  Dividing  the  class  into  subdivisions  or  ranks  by  J|  wheel. 
Command:     Quarter  wheel  left  (right)  in  fours — march. 

Remark:     Dividing  the  sections  permanently  into  ranks 
of  threes,  fours,  or  fives,   according  to  the  available 
space  and  the  number  of  children,  will  facilitate  the 
handling  of  the   class;     connecting  the   members   by 
"grasping  hands  height  of  shoulders"  or  "front  chain- 
lock"  will  prove  helpful  in  preserving  straight  ranks. 
When  the  pupils  have  acquired  the  ability  of  keeping 
the   ranks   straight   without  the   above  named   means, 
guiding  towards  the  wheeling  leaders  will  'suffice. 

c.  Opening  of  the  ranks  outward  by  the  forward  movement: 

Command:  Open  the  ranks  outward,  distance  two 
steps,  forward — march. 

Remark:  The  opening  is  executed  in  successive  manner, 
the  outer  files  beginning. 

While  marching,  a  high  chest,  well  poised  head  and  a 
firm  step  must  always  be  demanded. 


Exercises  With  and  Without  Wands  for  Grades  5  and  6    89 

2.  In  classroom:     Squatstand  with  hands  on  desks,  elbows 

forcibly  drawn  backward  downward,  in  alternation 
with  toestand  and  straightening  of  arms  forcibly  up- 
ward, executed -in  a  moderately  quick  time-measure. 

3 .  Deep  breathing  with  raising  of  arms  side-upward,  stretch- 

ing them  forcibly,  and  lowering  them  side-downward. 

Remark:  This  exercise  should  be  taken  slowly  in  12 
counts  alternately  with  moderately  quick  and  forced 
respiration  and  arm  movements. 

4.  Hands  grasped  in  rear:     Toestand — 1.     Lower  head  for- 

ward—2.     Return— 3,  4. 

Remark:  Emphasis  must  be  placed  on  the  raising  of 
the  head  and  the  drawing"backward  of  the  shoulders 
and  chin. 


EXERCISES  WITH  THE  WAND: 

5a.  Bend  arms  upward,  wand  on  chest — 1.  Twist  trunk 
left  and  straighten  arms  forward — 2.  Return — 3,  4. 
Same  right. 

b.   Same  with  forward  stride  left  (right)  on  the  first  count. 

6.  Squatstand,   slowly,   with  raising  of   arms  forward — 1. 

Return— 2. 

7.  Stride    left    forward    and    raise    arms    fore-upward — 1. 

Lower  trunk  forward — 2.     Return — 3,  4.     Same  right. 

8.  Game:     Dodge  ball. 

The  games  designed  for  these  lessons  should  be  played 
in  the  yard  or  the  hall. 

In  the  event  of  boys  and  girls  playing  together,  it  is 
advisable  to  increase  the  diameter  of  the  circle  when 
the  boys  are  throwing  the  ball,  and  to  reduce  the  same 
when  the  girls  are  on  the  circle. 


90  Manual  of  Physical  Training 

9.     In  classroom:     Vaulting  over  the  seat: 

This  exercise  should  be  taken  frequently  in  the  class- 
room between  recitations.  Alighting  on  the  balls  of 
the  feet  with  knees  bent  deeply  should  always  be  ob- 
tained. 

Remark:  Exercises  la,  b,  of  each  lesson  are  designed  for 
the  exercising  in  the  yard  or  hall;  whereas  Exercises 
2a,  b,  should  be  taken  in  the  classroom  previous  to  the 
passing  of  the  pupils  for  exercising  into  the  corridors 
or  halls  of  those  buildings  whose  construction  does 
not  permit  running. 

Notes: 


Exercises  With  and  Without  Wands  for  Grades  5  and  6    91 


LESSON  II. 

la.  Running  as  in  Lesson  I,  but  in  four  divisions,  the  boys 
forming  two  and  the  girls  also. 

b.  Marching  into  open  order  as  in  Lesson  I. 

c.  Facing  with  and  without  marching. 
Examples:     Half  left  (right) — face. 

Left  (right) — face. 

Left  about  (right) — face. 

Left  about  (right)  in  four  steps — face. 

2a.  In  classroom:  Hands  grasped  in  rear.  Quick  alternate 
raising  of  the  knees  upward  beginning  with  left,  to 
the  counts,  1,  2. 

b.   Alternate  raising  of  the  arms  fore-upward    with  stretch- 
ing, beginning  with  left  arm,  to  the  counts,  1,  2. 

3.  Deep  breathing  with  lowering  of  the  head  backward  in 

12  counts. 

Remark:     This  exercise  should  always  be  taken  slowly. 

4.  Hands  on  hips:     Squatstand,  slowly — 1. 

Turn  head  left— 2. 
Return — 3,  4.     Same  right. 

EXERCISES  WITH  THE  WAND: 

5a.  Raise  arms  fore-upward — 1.  Bend  trunk  left — 2.  Re- 
turn— 3,  4.  Same  right. 

b.  Same  with  side-stride  left  (right)  on  the  first  count. 

6.  Raise  left  leg  sideward  and  arms  fore-upward — 1.  Re- 
turn— 2.  Same  right. 


92  Manual  of  Physical  Training 

7a.   Raise  arms  fore-upward — 1.     Bend  trunk  backward  and 
bend  arms,  wand  on  chest — 2.     Return — 3,  4. 

b.   Same  with  side-stride  left  (right)  on  the  first  count. 

8 .  Simple  'shuttle  relay  race. 

9.  In  classroom:     Lying-support  frontways  on  two  desks 

(not  on  the  backs  of  seats)  arms  extended  and  head 
and  chest  high.  The  body  rests  on  hands  and  tips  of 
toes.  The  back  should  be  straight  and  stretched,  and 
the  legs  fully  extended.  Lowering  of  the  hips  or 
sinking  of  the  body  between  the  shoulders  should  never 
be  tolerated. 

Notes: 


Exercises  With  and  Without  Wands  for  Grades  5  and  6    93 


LESSON  III. 


la.  Winding  of  "two  divisions  in  flank  formation  in  sinuous 
or  snake-like  manner. 

Command:  Continuous  counter-running  toward  left 
(right)  side  of  the  yard  (hall) — or  snake-like  move- 
ment, beginning  left — run. 

b.  Marching  forward  and  backward,  an  indefinite  number 
of  steps,  and  halting  on  command. 

Commands:     Forward— march.     Attention — halt. 
Backward — march.     Attention — halt. 

2a.  In  classroom:  Left  (right)  hand  on  desk.  Raise  left 
knee  upward — 1.  Straighten  leg  backward,  vigor- 
ously— 2.  Same  right. 

b.  Arms  to  thrust:  Alternate  thrusting  of  arms  upward 
with  vigorous  stretching,  beginning  with  left  arm.  to 
the  counts,  1,  2. 

3.  Deep  breathing  with  raising  of  arms  side-upward,  and 

lowering  them  side-downward. 

4.  Raise  arms  fore-upward — 1.     Lower  head  backward  and 

bend  arms  to  strike — 2.     Return — 3,  4. 


EXERCISES  WITH  THE  WAND: 


5.  Lower  trunk  forward  and  bend  arms  upward,  wand  on 

chest — 1.     Straighten  arms  upward — 2.     Return — 3,4. 

6.  Squatstand,  slowly,  and  raise  arms  forward,  wand  ver- 

tically in  front,  left  arm  uppermost — 1.     Return — 2. 
Same  with  right  arm  on  top — 3,  4. 


94  Manual  of  Physical  Training 

7.  Bend. arms  upward,  wand  on  chest — 1.     Twist  trunk  left 

and  straighten  arms  forward — 2.     Return — 3,  4.  Same 
right. 

8 .  Same  with  forward  lunge  left  (right)  on  the  first  count. 

9a.   Club  relay  race, 
b.   Poison  snake. 

10.   Exercises  with  wand  as  support. 

Hang-lying  frontways  with  over  grip  and  returning 
to  erect  standing  position  in  four  movements. 

Example:  Close  ranks  for  exercises  in  hang-lying — 
march.  Wands — ready.  Grasp  wand  and  bend  knees 
— 1.  Straighten  body  forward,  fully  extended — 2. 
Return— 3,  4.  Slowly— begin,  1,  2,  3,  4. 


Notes: 


Exercises  With  and  Without  Wands  for  Grades  5  and  6    95 


LESSON  IV. 


la.   Running:     Winding  of  the  class  or  its  divisions  in  flank 
formation  in  a  circular  manner. 

Command:     Circle  left — forward — run. 
Spiral  left — run. 

Remark:  It  is  proper  to  have  the  class  execute  the  spiral 
after  having  completed  the  circle.  The  command: 
Counter-run  left  or  right  will  cause  the  class  to  reverse 
the  original  movement. 

b.   Marching  sideward,  left  and  right  an  indefinite    number 
of  steps  and  halting  on  command: 

Example:     Sideward  left — march.     Attention — halt. 
Sideward  right — march.     Attention — halt. 

2.  In  classroom:     Squatstand  with  hands  on  desks  in  alter- 

nation with  toestand  and  straightening  of  arms  up- 
ward. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Hands  grasped   in  rear:     Stride  left  sideward  to   toe- 

stand — 1.     Lower   head    forward — 2.     Return — 3,    4. 
Same  right. 


EXERCISES  WITH  THE  WAND: 

5.  Side-stride  left  and  bend  arms  upward,  wand  on  chest 

— 1.     Bend  trunk  backward  and  straighten  arms  up- 
ward— 2.     Return — 3,  4.     Same  right. 

6.  Place  left  foot  sideward,  bend  right  knee  and  raise  arms 

left— 1.     Return— 2.     Same  right — 3,  4; 


96  Manual  of  Physical  Training 

7a.  Raise  wand  to  strike  behind  left  shoulder — 1.  Twist 
trunk  right  and  strike  horizontally  right — 2.  Re- 
turn— 3,  4.  Same  opposite. 

b.   Same  with  sideward  lunge  left  (right)  on  the  first  count. 

8.     Running  or  hopping  races,  the  latter  on  one  foot. 

Remark:  In  all  races  the  boys  and  girls  should  be  sepa- 
rated and  should  compete  in  different  parts  of  the 
yard. 

9a.  In  classroom:  Lying-support  frontways  with  extended 
arms  and  alternate  raising  of  the  knees  forward  in 
the  same. 

b.   Vaulting  over  the  seats  with  J^  turn  left  or  right  before 
alighting. 

Notes: 


Exercises  With  and  Without  Wands  for  Grades  5  and  6    97 


LESSON  v. 


la.  In  flank  formation  running  with  raising  of  feet  back- 
ward in  alternation  with  ordinary  running. 

Command:  With  raising  of  feet  backward — forward— 
run.  Without  raising  of  feet — run. 

b.  Marching  forward  an  indefinite  number  of  steps,  with 
raising  of  arms  side-upward  on  the  first  left  step  and 
lowering  them  on  the  second,  and  halting  on  command. 

Example:  March  forward  and  raise  arms  side-upward 
on  the  count — 1,  and  lower  them  on  the  count — 3. 
Begin,  1,  2,  3,  4.  Halt. 

2a.  In  classroom:  Hands  grasped  in  rear.  Alternate  rais- 
ing of  the  knees  upward,  beginning  with  left,  to  the 
counts,  1,  2. 

b.  Alternate  raising  of  the  arms  side-upward,  with  stretch- 
ing, beginning  with  left  to  the  counts,  1,  2. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering   them   side-downward. 

4.  Hands  grasped  in  rear:     Stride  left  forward:     Toestand 

-1.     Turn  head  left— 2.     Return— 3,  4.     Same  right. 


EXERCISES  WITH  THE  WAND : 


5.  Raise  arms  fore-upward — 1.     Twist  trunk  left  and  lower 

left  arm  sideward — 2.     Return — 3,  4.     Same  right. 

6 .  Same  with  side-stride  left  (right)  on  first  count. 

7 .  Toestand    and    raise    arms    fore-upward    with    forceful 

stretching — 1.     Squatstand,  slowly — 2.     Return — 3,4. 


98  Manual  of  Physical  Training 

8.  Lunge  left  forward  and  raise  arms  fore-upward — 1. 
Bend  trunk  forward  and  swing  arms  downward  and 
backward,  passing  left  side — 2.  Return — 3,  4.  Same 
right. 

9.'  Exercise  in  hang-lying:  Have  pupils  assume  the  hang- 
lying  posture  as  in  Lesson  III  and  then  cause  them  to 
bend  and  straighten  arms  in  this  posture,  to  the 
counts,  1,  2. 

At  first  3-4  flexions  of  the  arms  at  one  time  will  suf- 
fice;  later  6-10  may  be  taken. 

10.   Review  dodge  ball  and  shuttle  relay  race. 
Notes: 


Exer  rises  _With  and  Without  Wands  for  Grades  5  and  6    99 


LESSON  VI. 

la.  Running  with  raising  of  knees  in  alternation  with  ordi- 
nary running. 

Command:     With  raising  of  knees,  forward — run. 

Without  raising  of  knees — run. 
b.   Marching  forward  in  alternation  with  facing. 

Example:     Forward — march.     Left  about  in  four  steps — 
face.     Halt. 

2a.  In  classroom:  Left  (right)  hand  on  the  desk:  Raise 
left  knee  upward— 1.  Straighten  leg  backward — 2. 
Begin.  Same  right. 

b.  Arms  bent  for  thrusting.  Alternate  bending  of  trunk 
sideward,  beginning  left,  combined  with  alternate 
thrusting  of  arms  upward,  beginning  with  right,  to 
the  counts,  1,  2. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Raise  arms  fore-upward — 1.     Lower  head  backward  and 

arms  sideward,  palms  upward — 2.     Return — 3,  4. 


EXERCISES  WITH  THE  WAND: 

5.  Stride    left    forward    and    raise    arms    fore-upward — 1. 

Bend  trunk  left  and  bend  arms,  wand  on  shoulders — 
2.     Return — 3,  4.     Same  right. 

6.  Place  left  foot  sideward,  bend  right  knee,  and  raise  left 

arm  sideward  and  right  arm  upward — 1.     Return — 
2.     Same  right— 3,  4. 

7.  Lunge  left  sideward  and  raise  arms  forward — 1.     Bend 

trunk  backward  and  raise  arms  upward — 2.     Return 
— 3,  4.     Same  right. 


100  Manual  of  Physical  Training 

8.  Review  the  simple  foot  race  as  well  as  the  club  relay 
race. 

9a.  In  classroom:  Lying-support  frontways  on  two 
desks  or  two  seats.  Changing  from  standing  on  ^  the 
forepart  of  the  foot  to  that  on  tips  of  toes,  combined 
with  forceful  stretching  of-  the  back  and  lifting  of  the 
chest,  to  the  counts,  1,  2,  in  slow  time-measure. 

b.   Vaulting  over  the  seats  and  alighting  in  squatstand  with 
hands  on  the  desks  in  front. 


Notes: 


Exercises  With  and  Witiwtt:W'ands'for'(}ra'de;s  5  and  6  101 


LESSON  VII. 

la.   Running  with  raising  of  extended  legs  forward  in  alter- 
nation with  ordinary  running. 

Command:     With  raising  of  legs  forward— run. 

Without  (raising  of  legs) — run. 
b.  Marching  sideward  in  alternation  with  facing. 
Example:     Sideward  left — march. 

Left  about  in  four  steps — face.     Halt. 

2.  In  classroom:     Squatstand  with  hands  on  desks  in  alter- 

nation with  toestand  and  straightening  of  arms  up- 
ward. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  Hands  grasped  in  rear:     Stride  left  sideward  to  toestand 

— 1.     Lower  head  forward — 2.     Return — 3,  4.     Same 
right. 

EXERCISES  WITH  THE  WAND: 

5.  Stride   left    sideward    and    raise    arms   fore-upward — 1. 

Twist  trunk  left,  bend  right  arm  and  lower  left,  wand 
obliquely  in  rear — 2.     Return — 3,  4.     Same  right. 

6.  Toestand   and   raise  left   arm   sideward   and   right  up- 

ward— 1.     Squatstand  slowly — 2.     Return — 3,  4. 
Same  right. 

7.  Lunge    left    forward    and    raise    arms    fore-upward — 1. 

Lower  trunk  forward — 2.     Return — 3,  4.     Same  right. 

8.  Exercise  in  hang-lying.     Changing  of  grip  of  one  hand 

several  times  in  succession. 


102  .  Manual  of  Physical  Training 

Command:     Hang-lying  in  two  movements — take. 
Under  grip  with  left  hand — take.     Return. 
Begin,  1,  2,  1,  2.     Same  with  right — begin. 

9.  Passing  club  overhead  or  basket  ball  between  feet  in 
several  divisions  in  flank  formation  as  a  competitive 
game. 

Notes: 


Exercises  With  and  Without  Wands  for  Grades  5  and  £  103 


LESSON  VIII. 

la.  Running  with  and  without  leg  exercises  and  changing 
the  exercises  by  direction  without  discontinuing  the 
running. 

Commands:     With  raising  of  knees — forward — run. 

Without — run. 

With  raising  of  feet  backward — run. 

b.   Marching  preceded  by  facing,  J^  turn. 

Example:     Left  face  in  two  steps  and  sideward  left — 
march.     Halt. 

Left  face  in  two  steps  and  backward — march.     Halt. 

2a.  In  the  classroom:  Hands  grasped  in  rear:  Alternate 
raising  of  the  knees  upward,  beginning  with  left. 

b.    Alternate   raising   of   the   arms  fore-upward,   beginning 
with  left. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Hands    on    hips.     Squatstand — 1.     Turn    head    left — 2. 

Return — 3,  4.     Same  right. 


EXERCISES  WITH  THE  WAND: 

5.  Stride    left    forward    and    raise    arms    fore-upward — 1. 

Bend  trunk  backward  and  bend  arms,  wand  on  chest 
— 2.     Return — 3,  4.     Same  right. 

6.  Raise  left  leg  backward,  rise  on  the  ball  of  right  foot 

and   raise    arms   fore-upward — 1.     Return — 2.     Same 
right— 3,  4. 


104  Manual  of  Physical  Training 

7a.  Lunge  left  sideward  and  raise  arms  fore-upward — 1. 
Place  right  hand  in  front  of  left  shoulder — 2.  Return 
— 3,  4.  Same  right. 

b.  Same  with  bending  trunk  opposite  to  the  lunge  on  the 
count,  2. 

8a.   Broad  jump  from  standing  posture. 

b.  Throwing  the  basket  ball  for  distance,  with  catching 
the  same,  executed  by  two  divisions  who  are  standing 
opposite  each  other. 

9a.  In  classroom:  Vaulting  over  the  seats  with  }/%  turn 
left  or  right  before  alighting. 

b.  Lying-support  frontways  with  feet  spread,  and  alternate 
raising  of  the  arms  sideward. 


Notes: 


Exercises  With  and  Without  Wands  for  Grades  5  and  6  105 


LESSON  IX. 


la.   Running  with  and  without  leg  exercises. 

b.  Marching  sideward  with  raising  of  arms  fore-upward 
on  the  first  left  (right)  step  and  lowering  them  on  the 
second  left  (right)  step. 

2a.  In  classroom:  Left  (right)  hand  on  the  desk.  Raise 
left  knee  upward  and  bend  trunk  forward — 1.  Straight- 
en leg  backward  and  trunk  upward — 2.  Same  right. 

b.  Side-stride-stand  and  arms  bent  for  thrusting.  Alter- 
nate twisting  of  trunk  left  and  right  with  alternate 
thrusting  of  arms  forward,  beginning  with  right,  to  the 
counts  1,  2. 

3.  Deep  breathing    with    raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  Stride   left    sideward    and    raise    arms   fore-upward — 1. 

Lower  head  backward  and  bend  arms  to  strike — 2. 
Return — 3,  4.     Same  right. 


EXERCISES  WITH  THE  WAND: 


5.  Stride   left    sideward    and    raise    arms   fore-upward — 1. 

Twist  trunk  left  .and  lower  left  arm  sideward — 2. 
Return — 3,  4.  Same  right. 

6.  Squatstand,  slowly,  and  raise  arms  forward — 1.     Raise 

arms  upward — 2.     Return — 3,  4. 

7.  Lunge    left    forward    and    raise    arms    fore-upward — 1. 

Bend  trunk  forward  and  swing  arms  downward  and 
backward,  passing  left  side — 2.  Return — 3,  4.  Same 
right 


106  Manual  of  Physical  Training 

8.  Exercises    in    hang-lying.     Changing    from    hang-lying 

frontways  to  hang-lying  sideways,,  with  the  free  arm 
straightened  sideward  or  the  hand  on  the  hip.  Feet 
remain  fixed. 

Command:     Hang-lying  frontways — take. 
Release  right  hand  and  turn  right — 1. 
Return— 2.     Slowly,  begin,  1,  2,  1,  2. 

9 .  Review  dodge  ball  and  shuttle  relay  race. 
Notes: 


Exercises  With  and  Without  Wands  for  Grades  5  and  £  107 


LESSON  x. 

la.    Running  at  will  of  the  leaders. 

b.   Marching  forward  preceded  by  facing,  J/£  turns,  and  halt- 
ing on  command. 

Example:     Left  about  in  four  steps  and  forward — march. 
Halt. 

2.  In  classroom:     Squatstand  with  hands  on  desks  in  alter- 

nation with  toestand  and  straightening  of  arms  up- 
ward. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  Hands  grasped  in  rear.     Stride  left  forward  to  toestand 

— 1.     Lower  head  forward — 2.     Return — 3,  4.     Same 
right. 


EXERCISES  WITH  THE  WAND: 

5.  Lunge  left  sideward  and  raise  wand  to  strike  behind  left 

shoulder — 1.  Change  bending  of  knees,  twist  trunk 
right  and  strike  horizontally  right — 2.  Return — 
3,  4.  Same  opposite. 

6 .  Place  left  foot  sideward,  bend  right  knee,  and  raise  right 

arm  sideward  and  left  upward — 1.  Return — 2.  Same 
right— 3,  4. 

7.  Stride    left    forward    and    raise    arms    fore-upward — 1. 

Bend  trunk  backward  and  bend  arms,  wand  on  chest 
— 2.  Return — 3,  4.  Same  right. 

8.  Three  deep  in  circles,  each  one  composed  of  not  more 

than  seven  couples. 

9a.   In    classroom:     Vaulting    over    seats    into    squatstand 
with  various  postures  of  the  arms. 

b.    Lying-support  with  stretching  of  the  back  and  raising 
of  the  chest  in  alternation  with  bending  of  the  arms. 


108  Manual  of  Physical  Training 


LESSON  XL 

la.    Running  with  and  without  leg  exercises. 

b.  Marching  sideward  preceded  by  facing,  J^  turns,  and 
halting  on  command. 

Example:     Left  about  in  four  steps  and  sideward  left 
— march.     Halt. 

2a.   In  classroom:     Hands  grasped  in  rear:     Alternate  rais- 
ing of  the  knees  upward,  beginning  with  left  knee. 

b.  Alternate  side-upward  raising  of  the  arms,  beginning 
with  the  left,  with  moderate  sideward  bending  of  the 
trunk,  beginning  right. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  Hands   grasped  in  rear:     Stride  left  sideward  to  toe- 

stand— 1.     Turn  head  left— 2.     Return— 3,  4.     Same   * 
right. 

EXERCISES  WITH  THE  WAND: 

5.  Stride   left   sideward    and   raise    arms   fore-upward — 1. 

Lower  trunk  forward — 2.     Return — 3,  4.     Same  right. 

6.  Squatstand,  slowly,  and  raise  arms  forward — 1.     Vari- 

ous arm  movements — 2.     Return — 3,  4. 

7.  Lunge    left    forward    and    raise    arms    fore-upward — 1. 

Twist  trunk  left  and  lower  arms  left — 2.     Return — 
3,  4.     Same  right. 

8 .  Bending  of  arms  in  hang-lying  frontways. 

9a.   Broad  jump  from  standing  posture, 
b.   Throwing  the  basket  ball  for  distance  and  catching  the 
same. 


Exercises  With  and  Without  Wands  for  Grades  5  and  £  109 


LESSON  XII. 

la.  Running  at  will  of  leaders;  describing  figures  while 
running. 

b.   Reviewing  the  various  forms  of  marching. 

2a.  In  classroom:  Left  hand  on  the  desk:  Raise  left  knee 
upward  and  bend  trunk  forward — 1.  Straighten  leg 
backward  and  trunk  upward — 2.  Same  right. 

b.  Side-stride-stand  and  arms  bent  for  thrusting:  Alternate 
twisting  of  trunk  left  and  right  with  alternate  thrusting 
of  arms  forward,  beginning  with  right  arm. 

3.  Deep  breathing  with  lowering  of  head  backward. 

4.  Stride  left  forward  to  toestand  and  raise  arms  fore-up- 

ward— 1.     Lower  head  backward  and  arms  sideward, 
palms  upward — 2.     Return — 3,  4.     Same  right. 


EXERCISES  WITH  THE  WAND: 

5.  Stride  left   backward   and   raise   arms   fore-upward — 1. 

Kneel  left,  bend  trunk  backward  and  lower  arms  back- 
ward downward — 2.     Return — 3,  4.     Same  right. 

6.  Raise    left    leg    backward    and    arms    fore-upward — 1. 

Lower  trunk  slightly  forward  and  raise  leg  backward 
— 2.     Return — 3,  4.     Same  right. 

7.  Lunge   left   sideward    and   raise    arms   fore-upward — 1. 

Twist  trunk  left  and  place  right  hand  in  front  of  left 
shoulder — 2.     Return — 3,  4.     Same  right. 

8 .  Dodge  ball  and  shuttle  relay  race. 

9a.   In  classroom:     Vaulting  over  seats  with   and  without 
turns. 

b.   Lying-support  with  spread  feet,   and   alternate  raising 
of  arms  upward  in  this  posture. 


110 


Exercises  With  and  Without  Clubs 
for  Grades  7  and  8 


LESSON  I. 


EXERCISES  WITHOUT  CLUBS: 

la.    Running,  two  minutes,  at  the  will  of  the  leaders,  girls 
forming  one  division  and  the  boys  another. 

Commands:  Toward  first  (last,  right,  left)  -leaders — 
face.  At  will  of  leaders — forward — run. 

Remark:  Running  must  be  executed  on  the  balls  of 
the  feet,  and  the  arms  should  be  swung  freely  but 
slightly  bent,  forward  and  backward.  Breathing 
through  the  nostrils  is  essential  while  running. 

On  the  command,  "to  your  first  (or  starting)  posi- 
tions— run,"  the  pupils  will  return  to  the  places  from 
which  they  have  started. 

b .  Dividing  the  class  into  subdivisions,  or  ranks,  by  quarter 

wheel. 

Command:     Quarter  wheel  left  (right)  in  fours — march. 

Remark:  Dividing  the  sections  permanently  into  ranks 
of  threes,  fours  or  fives,  according  to  the  available 
space  and  the  number  of  children,  will  facilitate  the 
handling  of  the  class;  connecting  the  members  by 
"grasping  neighbors'  hands  height  of  shoulders,"  or, 
"front  chain-lock"  will  prove  helpful  in  preserving 
straight  ranks. 

When  pupils  have  acquired  the  ability  of  keeping  the 
ranks  straight  without  the  above  named  means,  guid- 
ing towards  the  wheeling  leader  will  suffice. 

c.  Opening  of  the  ranks  outward  by  the  forward  movement. 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8    111 

Command:  Open  ranks  outward,  distance  two  steps — 
forward — march. 

Remark:  The  opening  is  executed  in  successive  manner, 
the  outer  files  beginning. 

While  marching,  a  high  chest,  well  poised  head  and  a 
firm  step  must  always  be  demandeti. 

2.  In  classrpom:     Squatstand  with  hands  on  desks,  elbows 

forcibly  drawn  backward  and  downward,  in  alterna- 
tion with  toestand  and  straightening  of  arms  forcibly 
upward,  executed  in  a  moderately  quick  time-measure. 

3 .  Deep  breathing  with  raising  of  arms  side-upward,  stretch- 

ing them  forcibly,  and  lowering  them  side-downward. 

Remark:  Forced  respiration  should  be  taken  slowly  in 
12  counts,  alternately  with  moderately  quick  and 
forced  inhalation  and  exhalation  and  arm  movements. 

4.  Toestand  and  fold  hands  behind  head — 1.     Lower  head 

forward — 2.  Raise  head  against  resistance  of  hands — 
3.  Return— 4. 

EXERCISES  WITH  TWO  CLUBS  FROM  THE  FUNDA- 
MENTAL POSITION: 

5 .  Swinging  of  arms  forward  and  backward  with  or  without 

raising  of  one  leg  forward  and  placing  of  foot  back- 
ward. 

Command:  Raise  left  leg  and  arms  forward — 1.  Place 
left  foot  backward  and  swing  arms  backward — 2. 
Begin,  1,  2,  1,  2. 

6.  Swinging  of  arms  fore-upward  and  fore-downward  and 

backward  with  or  without  rising  on  toes  or  lowering 
of  trunk  forward. 

Command:  Swing  arms  fore-upward — 1.  Swing  arms 
fore-downward  and  backward  and  lower  trunk  for- 
ward—2.  Begin,  1,  2,  1,  2. 

7.  Swinging  of  arms  sideward  left  and  right  in  form  of  a 

half  circle. 


112  Manual  of  Physical  Training 

8.      Swinging  of  arms  inward  and  outward  in  form  of  a  half 
circle. 


EXERCISES  WITHOUT  CLUBS: 

9.  Hands  grasped  in  near:     Lunge  left  forward — 1.     Lower 

trunk  forward — 2.     Return — 3,  4.     Same  right. 

10.  Twist  trunk  left  and  raise  arms  sidewarcf — 1.     Bend 

trunk  left — 2.     Return — 3,  4.     Same  right. 

11.  Game:     Dodge  ball.     The  simple  circle  as  well  as  the 

progressive  game  may  be  played.  See  rules  and  ex- 
planations in  the  rear  of  this  Hand  Book. 

When  boys  and  girls  are  playing  together  it  is  advis- 
able to  handicap  the  boys  in  some  way  when  it  is  their 
turn  to  .throw.  Increasing  the  diameter  of  the  circle 
is  one  way  of  doing  this. 

12.  In   classroom:     Vaulting  over  the  seat,   bending  trunk 

backward  over  the  back  of  the  seat,  and  the  various 
forms  of  exercises  in  the  lying-support  frontways 
should  be  taken  frequently  between  recitations. 

Remark:  Exercises  la,  b,  c,  of  each  lesson  are  designed 
for  the  exercising  in  the  yard  or  hall;  whereas  Exer- 
cises 2a,  b,  should  be  taken  in  the  classrooms  previous 
to  the  passing  of  the  pupils  for  exercising  into  the  cor- 
ridors or  halls  of  those  buildings  whose  construction 
does  not  permit  running. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8   113 


LESSON  II. 


la.  Running  as  in  Lesson  I,  but  in  four  divisions,  the  boys 
forming  two  and  the  girls  also. 

b.  Marching  into  open  order  as  in  Lesson  I. 

c.  Marching  forward,  halting  and  facing. 
Example:     Forward — march.     Attention — halt. 

Left — face. 

Remark:  The  number  of  steps  must  not  be  designated 
beforehand.  The  command  "Halt"  must  be  given 
in  a  sharp  manner  when  the  left  foot  is  stepping. 

2a.  In  classroom:  Hands  grasped  in  rear:  Quick  alternate 
raising  of  the  knees  upward,  beginning  with  left,  to 
the  counts,  1,  2. 

b.    Alternate  raising  of  the  arms  fore-upward  with  forceful 
stretching,  beginning  with  left  arm  to  the  counts,  1,  2. 

3.  Deep  breathing  with  lowering  of  head  backward. 
Remark:     This  exercise  should  always  be  taken  slowly. 

4.  Toestand  and  raise  arms  fore-upward — 1.     Turn  head 

left  and  lower  arms  sideward,  palms  upward — 2.     Re- 
turn— 3,  4.     Same  right. 


EXERCISES  WITH  ONE  CLUB  FROM  THE  STARTING 
POSITION:    -Hand  in  front  of  shoulder. 

5.     Circle  left  (right)  arm  forward — begin,  1,  2. 

Remark:  The  club  passes  the  thigh  on  the  count,  one, 
and  the  opposite  part  of  the  circle  on  the  count,  two. 
The  arm  is  fully  extended  throughout  the  exercise 
and  is  returned  to  the  starting  position  on  the  com- 
mand, "Halt."' 


114  Manual  of  Physical  Training 

6 .  Circle  left  (right)  arm  backward. 

7.  Circle  left  (right)  arm  left. 

8.  Circle  left  (right)  arm  right. 

Remark:  These  circles  should  be  executed  with  fully 
extended  arms  and  with  considerable  force. 

9.  Lunge  left  sideward,  raise  left  club  to  strike  behind  left 

shoulder  and  raise  right  arm  sideward — 1.  Twist 
trunk  right  and  strike  horizontally  right — 2.  Return 
— 3,  4.  Same  opposite. 

EXERCISES  WITHOUT  CLUBS: 

10.  Stride   left    sideward    and    raise    arms   fore-upward — 1. 

Bend  trunk  backward  and  arms  to  strike — 2.  Re- 
turn— 3,  4.  Same  right. 

Jumping  on  Place:  .  Bend  knees,  half  way,  and  raise 
arms  backward — 1.  Jump  upward,  body  fully  ex- 
tended, and  swing  arms  fore-upward — 2.  Alight  in 
squatstand  with  arms  forward — 3.  Stand  erect — 4. 

Remark:  The  counting  accompanying  class-jumping  is 
an  essential  factor  in  the  execution  of  the  latter  on 
part  of  the  pupils.  The  pupils  should  be  caused  to 
hold  postures  executed  on  the  counts,  one  and  three, 
whereas  the  counts  two  and  three  must  of  necessity 
follow  each  other  quickly. 

The  counting  of  the  teacher  should  indicate  this  differ- 
ence in  time-measure: 

11.  Simple  Shuttle  Relay  Race. 

12.  In  classroom:     Lying-support  frontways  on  two  desks 

and  alternate  raising  of  the  knees  in  this  posture. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8  115 


LESSON  III. 

la.    Running.     Winding  of  two  divisions  in  flank  formation 
in  sinuous  or  snake-like  manner. 

Command:  Continuous  counter-running  toward  left 
(right)  side  of  the  yard  (hall),  or  snake-movement  be- 
ginning left — run. 

b.   Marching  forward  and  backward  in  open  order. 

Command:  Forward — march.  Halt.  Backward — 
march.  Halt. 

2.  In^classroom:     Left   (right)   hand  on  desk:     Raise  left 

knee  upward  and  bend  trunk  forward — 1. 

Straighten  leg  backward  and  trunk  upward — 2.     Same 
right. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  Toestand    and    raise    arms    sideward — 1.     Lower    head 

backward   and   bend   arms   to   strike,    elbows   drawn, 
downward  and  backward — 2.     Return — 3,  4. 


EXERCISES  WITH  ONE  CLUB  FROM  THE  STARTING 
POSITION: 

5.  y±  of  a  circle  with  left  arm  right  (or  inward),  and  return 

in  three  counts — swing,  1,  2,  3,  1,  2,  3. 

6.  Same  as  5  with  right  arm  left. 

7 .  %  of  a  circle  with  left  arm,  left  (or  outward) ,  and  return 

in  three  counts — swing,  1,  2,  3,  1,  2,  3. 

8 .  Same  with  right  arm,  right. 

Remark:     To  these  exercises  tipping  of  the  club  should  be 
added  as  soon  as  feasible. 


116  Manual  of  Physical  Training 

EXERCISES  WITHOUT  CLUBS: 

9.  Hands  on  hips:     Squatstand — 1.     Straighten  knees  and 

bend  trunk  left  (right)  and  straighten  arms  sideward 
—2.     Begin— 1,  2. 

10.  Stride   left,    forward,    and   raise   arms   fore-upward — 1. 

Lower  trunk  forward — 2.     Return— 3,  4.     Same  right. 

11.  Games:     a.  Club  race.     b.  Poison  snake. 

12.  In  classroom:     Vaulting  over  seats.     Bending  of  trunk 

backward  in  sitting. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8   117 


LESSON  IV. 

la.   Running.     Winding  of  the  class  or  its  divisions  in  a 
circular  manner. 

Command:     Circle  left — run.     Same  right. 

From  the  circle,  it  is  an  easy  matter  to  develop  the 

spiral. 

Command:     Spiral  left — run. 

b.   Marching  forward,  sideward  and  backward  in  open  or- 
der, with  and  without  halting. 

Command:  Forward — march.  Backward — march.  Halt. 
Sideward  left — march.  Sideward  right — march. 

Halt. 

Remark:  In  demanding  of  the  class  &  change  from  for- 
ward to  backward  marching,  or  vice  versa,  the  com- 
mand should  be  given  when  the  left  foot  is  stepping. 
The  right  foot  is  then  either  placed  forward  or  closed 
to  the  left  before  the  left  begins  the  new  direction.  In 
sideward  marching  the  change  is  similar. 

2.  In  classroom:     Squatstand  with  hands  on  desks,  in  alter- 

nation with  toestand  and  straightening  of  arms  up- 
ward. 

3.  Deep  breathing  with  lowering  of  head  backward. 

4.  Hands  grasped  in  rear:     Stride  left  forward  to  toestand 

— 1.     Lower  head  forward — 2.     Return — 3,  4.     Same 
right. 

EXERCISES    WITH    ONE    CLUB    FROM    STARTING 
POSITION: 

5.  Circle  left  arm  forward  and  hand-circle  forward  at  the 

shoulder — 1,  2.     Same  with  right  arm  and  hand. 

6 .  Same  as  5,  but  backward. 


118  Manual  of  Physical  Training 

7 .  ^  of  a  circle  of  both  arms  left  (right)  and  return  in  three 

counts.     Same  with  tipping  of  clubs  in  four  counts. 

8.  Lunge   left    obliquely   forward,    raise   left    club    behind 

neck  to  strike  and  right  arm  sideward — 1.  Twist 
trunk  right,  strike  horizontally  right  with  left  club  and 
move  right  arm  backward — 2.  Return — 3,  4.  Same 
opposite. 


EXERCISES  WITHOUT  CLUBS: 

9.  Stride   left    sideward    and   raise    arms   fore-upward — 1. 

Bend  trunk  backward  and  lower  arms  sideward,  palms 
upward — 2.  -  Return — 3,  4.  Same  right. 

10.  Jumping  forward   with   closed  feet:     Bend   knees   half 

way  and  raise  arms  backward — 1.  Jump  forward 
moderately  far  to  squat-stand  with  arms  forward — 
2,  3.  Stand  erect— 4. 

This  exercise  should  be  repeated  four  to  six  times  in 
each  lesson. 

11.  Running  or  hopping  races,  the  latter  on  one  foot. 

Remark:  In  all  races  the  boys  and  girls  should  com- 
pete separately  in  different  parts  of  the  yard,  unless 
the  girls  are  provided  with  gymnasium  costume. 

12.  In  classroom:     Changing  from  lying-support  frontways 

to  lying-support  rearways  with  back  well  arched  and 
chest  raised.  Both  postures  imply  a  vigorous  stretch- 
ing of  the  body.  The  change  from  one  posture  to  the 
other  is  at  first  effected  by  means  of  walking  on  toes 
and  later  by  a  swing. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8    119 


LESSON  V. 


la.  Running  in  flank  formation  with  raising  of  feet  back- 
ward in  alternation  with  ordinary  running. 

Command:     With  raising  of  feet  backward,  forward — 
run.     Without  raising  of  the  feet — run. 

b.   Marching  forward,  sideward  and  backward  in  alterna- 
tion with  facing  and  halting. 

Command:     Forward— march.     Left  face  and — halt. 
Sideward  left — march.     Left  face  and — halt. 

2a.  In  classroom:  Hands  grasped  in  rear:  Alternate  rais- 
ing of  the  knees  upward,  beginning  with  left,  to  the 
counts  1,  2. 

b.    Alternate  raising  of  the  arms  side-upward,  with  vigorous 
stretching,  beginning  with  left,  to  the  counts,  1,2. 

3.  Deep  breathing  with  raising  of  arms  side-upward  and 

lowering  them  side-downward. 

4.  Stride  left  sideward  to  toestand  and  raise  arms  side- 

ward— 1.     Turn    head    left    and    palms    upward — 2. 
Return— 3,  4.     Same  right. 


EXERCISES   WITH    ONE    AND    ALSO    WITH    BOTH 
CLUBS  FROM  THE  STARTING  POSITION: 

5.  Circle  left  arm  left  (or  outward)  and   hand-circle   behind 

shoulder  and  head — 1,  2.     Same  with  right  arm  right. 

6.  Circle  both  arms  left  and  hand-circle  behind   left   shoul- 

der and  head — 1,  2.     Same  right. 


120  Manual  of  Physical  Training 

EXERCISES  WITHOUT  CLUBS: 

7 .  Hands  on  hips:     Lunge  left  sideward — 1.     Change  bend- 

ing of  knees  and  bend  trunk  left — 2.  Return — 3, 
4.  Same  opposite. 

8.  Inside-stride-stand:     Raise  arms  fore-upward — 1.    Bend 

trunk  forward,  and  lower  arms  forward,  fingers  touch- 
ing the  floor — 2.  Straighten  trunk  gradually,  forcibly 
and  slowly,  beginning  with  the  cervical  portion  and 
bend  arms  to  strike — 3.  Slowly — begin — 1,  2,  3. 

9 .  Review  Dodge  Ball  and  Poison  Snake. 

10.  In   classroom:     Vaulting  over  the  seats  with   ^   turn 

left  or  right  before  alighting. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8    121 


LESSON  VI. 

la.   Running  with  raising  of  knees  in  alternation  with  ordinary 

running. 

Command:     With  raising  of  knees,  forward— run.     With- 
out raising  of  knees — run. 
b.   Wheeling  forward  in  closed  ranks  of  four. 

Command:  Neighbors'  hands  height  of  shoulders— grasp. 
Quarter  wheel  left  (right),  forward— march. 

Remark:  Wheeling  of  the  closed  ranks  must  be  exe- 
cuted before  the  class  is  opened  for  free  exercises. 
While  wheeling  the  pupils  should  observe  the  rule  of 
guiding  toward  outer  leader.  A  M  wheel  requires  as 
many  counts  as  there  are  pupils  in  each  rank. 

2a.  In  classroom:  Left  hand  on  desk:  Raise  left  knee  up- 
ward and  bend  trunk  forward— 1.  Straighten  leg 
backward  and  trunk  upward— 2.  Begin— 1,  2.  Same 
right. 

b.  Arms  bent  for  thrusting:  Alternate  bending  of  trunk 
sideward,  beginning  left,  combined  with  alternate 
thrusting  of  arms  upward,  beginning  with  right,  to 
the  counts,  1,  2. 

3.  Deep  breathing  with  lowering  of  the  head  backward. 

4.  Stride  left  sideward  to  toestand  and  raise  arms  fore-up- 

ward— i.     Lower  head  backward  and  bend  arms  to 
strike— 2.     Return— 3,  4.     Same  right. 


EXERCISES    WITH    CLUBS   FROM    THE   STARTING 
POSITION: 

5.     Circle  arms  inward  and  hand-circle    behind    shoulders 
and  head— 1,  2.     Same  outward. 


122  Manual  of  Physical  Training 

6.  Circle  arms  left  and  hand-circle  behind    shoulders    and 

head — 1,  2.     Same  right. 

7.  Lunge  left  sideward  and  raise  both  arms  to  strike,  the 

left  hand  holds  the  club — 1.  Change  knee  bending, 
twist  trunk  right,  strike  horizontally  with  left  arm 
and  thrust  right  arm  sideward — 2.  Return — 3,  4. 
Same  opposite.  ' 


EXERCISES  WITHOUT  CLUBS: 

8.  Stride  left  sideward  and  raise  arms  sideward — 1.     Bend 

trunk  backward  and  %  of  a  circle  of  the  arms  outward 
—2.  Return — 3,  4.  Same  right. 

9.  Straddle-jump  forward.     Place  left  foot  backward,  bend 

right  knee  and  raise  arms  backward — 1.  Straddle- 
jump  left  forward  and  swing  arms  forward  to  squat- 
stand  with  arms  forward — 2,  3.  Stand  erect — 4. 
Same  right. 

10.  Club  or  simple  foot  race  or  dodge  ball. 

11.  In  classroom:    Lying-support  frontways  with  feet  spread 

sideward  and  alternate  raising  of  arms  sideward  or 
upward. 


Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8   123 


LESSON  VII. 

la.   Running  with  raising  of  extended  legs  forward  in  alter- 
nation with  ordinary  running, 
b.   Marching  forward  or  sideward  in  alternation  with  facing. 

Example:     Forward— march.     Left  about  in  four  steps- 
face.     Halt.     Sideward    left— march.     Left    in 
steps — face.     Halt. 

2       Squatstand  with  hands  on  desks  in  alternation  with  toe- 
stand  and  straightening  of  arms  upward. 

3.     Deep  breathing  with  raising  of  arms  side-upward  and 
lowering  them  side-downward. 

4  Stride  left  forward  to  toestand  and  fold  hands  in  rear  of 

head— 1.  Lower  head  forward— 2.  Raise  it  against 
the  resistance  of  the  hands— 3.  Return— 4.  Same 
right. 

EXERCISES    WITH    ONE    AND    ALSO    TWO    CLUBS 
FROM  THE  STARTING  POSITION: 

5  Circle  left  arm  left  (outward)  and  hand-circle   in    front 

of  thighs— 1,  2.     Same  with  right  arm,  right. 

6.  Circle  left  arm  right  (inward)  and  hand-circle   in   front 

of  thighs— 1,  2.     Same  with  right  arm  left. 

7.  Circle  both  arms  left  (right)  and  hand-circle  in   front   of 

thighs— 1,  2. 

EXERCISES  WITHOUT  CLUBS: 

8a.  In  side-stride-stand,  hands  on  hips:  Lower  trunk  for- 
ward and  straighten  arms  sideward— 1.  Bend  arms 
to  strike— 2.  Return— 3,  4. 

b.  Circling  of  trunk  left  and  right. 


124  Manual  of  Physical  Training 

9a.   Broad-jump  from  standing  posture. 

b.  Throwing  the  basket  ball  for  "distance  and  catching  the 
same,  by  two  divisions  who  are  standing  opposite  each 
other. 

10.   In  classroom:     Vaulting  over  the  seat  with  }/%  turn  left 
(right)  before  alighting. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8    125 


LESSON  VIII. 

la.  Running  with  and  without  leg  exercises  and  changing 
the  exercises  by  direction  (command)  without  dis- 
continuing the  running. 

Example:    With  raising  of  knees,  forward— run. 
Without  (raising  of  knees,  understood) — run. 
With  raising  of  feet  backward — run. 

b.   Marching.     Review    wheeling    in  >  fours    and    take    up 
wheeling  in  eight  as  soon  as  feasible. 

2a.  In  classroom:  Hands  grasped  in  rear:  Alternate  rais- 
ing of  the  knees  upward,  beginning  left. 

b.    Alternate   raising   of  the   arms  fore-upward,   beginning 
with  left  arm. 

3 .     Deep  breathing  with  lowering  of  head  backward. 

4  Place  left  foot  sideward,  bend  right  knee  and  raise  arms 
fore-upward— 1.  Turn  head  left,  lower  left  arm  side- 
ward and  bend  right  to  strike— 2.  Return— 3,  4. 
Same  opposite. 

EXERCISES  WITH  CLUBS: 

5.  Review  circling  of  one  arm  and  hand  forward  and  back- 

ward. 

6.  Circle  both  arms  forward,  arms  passing  left  side  of  body 

during  the  downward  movement,  and  hand-circle  at 
shoulders,  with  bent  arms — 1,  2.  Same  right. 

7.  Same  as  6,  but  backward. 

8.  Club  in  right  hand.     Lunge  left   sideward  and  raise  club 

to  strike  behind  right  shoulder— 1.  Twist  trunk  left 
and  bend  forward  and  strike  obliquely  downward 
and  backward— 2.  Return— 3,  4.  Same  opposite. 


126  Manual  of  Physical  Training 

EXERCISES  WITHOUT  CLUBS: 

9.  Hands   on  hips:     Lunge  left  forward — 1.     Bend  trunk 

backward  and  straighten  arms  sideward,  palms  up- 
ward— 2.  Return — 3,  4.  Same  right. 

10.  Straddle  jump  forward  with  walking  start,  two  steps, 

beginning  with  left  foot,  in  four  counts. 

11.  Dodge  Ball  and  Shuttle  Relay  race. 

12.  In   classroom:     Lying-support   frontways   on  the   seats 

with  spread  feet.  Twisting  of  trunk  left  (right)  with 
raising  of  the  arm  of  same  side,  sideward  or  upward 
to  the  counts,  1,  2. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8    127 


LESSON  IX. 


la.   Running  with  and  without  leg  exercises. 

b.   Marching.     Wheeling  in  alternation  with  marching  for- 
ward, an  indefinite  number  of  steps. 

Example:     The  class  is. arranged  in  column  formation 
obtained  by  counting  off  or  successive  wheeling. 

Quarter  wheel  left  and  forward — march.     Halt. 
Half  wheel  left  and  forward — march.     Halt. 

2.  In  classroom:     Left   (right)   hand  on  desk:     Raise  left 

knee  upward  and  bend  trunk  forward — 1.     Straighten 
leg  backward  and  trunk  upward — 2.     Same  right. 

3 .  Deep  breathing  with  raising  of  arms  side-upward. 

4.  In  forward  stride-stand:     Toestand  and  raise  arms  fore 

upward — 1.  Lower  head  backward  and  place  hands 
on  shoulders,  elbows  drawn  backward  downward — 2 
Return— 3,  4. 


EXERCISES  WITH  CLUBS: 

5a.   Circle   left    arm   outward    and  hand-circle    behind    left 
shoulder  and  in  front  of  thighs  in  four  counts. 

b.  Same  with  right  arm  right. 

c.  Same  with  both  arms  outward. 

6 .  Same  as  5,  inward. 

EXERCISES  WITHOUT  CLUBS: 

7.  Hands  on  hips:   Squatstand — 1.     Straighten  knees,  bend 

trunk  left  (right)  and  straighten  arms  upward — 2. 


128  Manual  of  Physical  Training 

8.  Inside-stride-stand:     Raise  arms  fore-upward — 1.    Bend 

trunk  forward,  arms  forward,  fingers  touching  the 
floor — 2.  Straighten  trunk  gradually,  forcibly  and 
slowly,  beginning  with  the  cervical  portion,  and  bend 
arms  to  strike — 3.  Slowly,  begin. 

9.  Game:     Poison  Snake.     Three  deep. 

10.  In   classroom:     Vaulting  over  seats  with  and  without 

J4  and  y<i  turns  before  alighting. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8    120 


LESSON  X. 

la.    Running  at  will  of  leaders.     Figure  running. 

b.    Marching.     Wheeling  in  alternation  with  marching  for- 
ward and  facing. 

Example:  The  class  is  arranged  in  column  formation. 
Quarter  wheel  left  and  forward — march.  Left  about 
face  in  four  steps,  and  forward — march.  « 

2.  In  classroom:     Squatstand  with  hands  on  desks  in  alter- 

nation with  toestand  and  straightening  of  arms  up- 
ward. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4 .  Place  left  foot  sideward,  bend  right  knee  and  raise  arms 

fore-upward — 1.  Turn  head  left  and  lower  arms  side- 
ward, palms  upward  and  hands  closed — 2.  Return— 
3,  4.  Same  right. 


EXERCISES  WITH  CLUBS: 

5a.  Circle  arms  left,  hand-circle  behind  left  shoulder  and  in 
front  of  thighs  in  four  counts. 

b.   Same  right. 

6a.  Circle  arms  forward,  passing  left  side,  hand-circle  at  the 
shoulders  with  bent  arms  and  hand-circle  forwrard  in- 
side of  the  extended  arms  in  three  counts. 

b.    Same  right. 

7 .  Lunge  left  forward  and  bend  arms  to  strike,  both  hands 
grasping  the  vertical  club  behind  head — 1.  Lower 
trunk  obliquely  forward  and  strike  forward — 2.  Re- 
turn— 3,  4.  Same  right. 

Remark:     Both  hands  grasp  the  neck  of  one  club. 


130  Manual  of  Physical  Training 

EXERCISES  WITHOUT  CLUBS: 

8.  Lunge   sideward   left    and   raise   arms   fore-upward — 1. 

Bend  trunk  backward  and  lower  arms  obliquely  side- 
downward — 2.     Return — 3,  4.     Same  right. 

9.  Straddle-jump  forward  left  with    walking  start,    of    two 

steps,  and  J^  turn  right.     Same  opposite. 

10.  Game:     Passing  of  club  overhead  or  basket  ball  between 

feet  in  small  divisions. 

11  a.  In  classroom:    Changing  from  lying-support  frontways  to 
lying-support  rearways. 

b.   In  lying-support  frontways  on  seats  bending  and  straight- 
ening of  arms. 

Notes: 


Exercises  With  and  Without  Clubs  for  Grades  7  and  8    131 


LESSON  XI. 

la.   Running  with  leg  exercises, 
b.   Review  marching. 

2a.   Hands  on  hips:     Alternate  raising  of  the  knees  upward, 
b.   In  side-stride-stand:     Alternate  twisting   of  the  trunk 
left  and  right  with  alternate  thrusting  of  the  arms  for- 
ward; beginning  with  right  arm. 

3.  Deep  breathing  with  raising  of  arms  side-upward. 

4.  Hands    on   hips:     Squatstand— 1.     Turn   head   left— 2. 

Return — 3,  4.     Same  right. 

EXERCISES  WITH  CLUBS: 

5a.  Circle  arms  left,  hand-circle  behind  left  shoulder  and  in 
front  of  thighs  in  four  counts. 

b.   Same  right. 

6a.  Circle  arms  backward,  passing  leftside,  and  hand-circle 
at  the  shoulders  with  bent  arms  in  two  counts.  Sa*me 
right, 

EXERCISES  WITHOUT  CLUBS: 

7.  In   side-stride-stand:     Lower   trunk   forward   and   raise, 

arms    sideward — 1.     Bend    arms    forward,    hands    in 
front  of  shoulders— 2.     Return— 3,  4. 

8.  In   side-stride-stand   with   hands   on   hips:     Circling   of 

trunk. 

9.  Game:     Review  the  various  races. 

10.  In  classroom:     Vaulting  over  seats. 


Notes: 


132  Manual  of  Physical  Training 


LESSON  XII. 

la.    Running  at  will  of  leaders, 
b.    Review  marching. 

2.  In  classroom:     One  hand  on  desk:     Raise  left  knee  up- 
/      ward    and    bend    trunk    forward — 1.     Straighten    leg 

backward  and  trunk  upward — 2.     Same  right. 

3 .  Deep  breathing  with  lowering  of  head  backward. 

4.  In  forward   stride-stand:     Raise  heels,   and   arms   side- 

ward, palms  upward — 1.  Lower  head  backward  and 
place  fingers  behind  neck,  elbows  forced  backward — 2. 
Return— 3,  4. 

EXERCISES  WITH  CLUBS  FROM    STARTING    POSI- 
TION: 

5.  Review  the  most  essential  arm  and  hand-circles. 

6.  Circle  arms  left  three  times,   1-6.     Lunge  left  sideward 

with  arms  upward,  7-8.  Bend  trunk  left,  arms  side- 
ward, 9-12.  Return  to  starting  position,  13-16.  Same 
right. 

7.  Circle  arms  outward  three  times,   1-6.     Lunge  left  for- 

ward with  arms  upward,  7-8.  Lower  trunk  forward 
and  arms  sideward,  9-12.  Return  to  starting  position, 
13-16.  Same  right. 

EXERCISES  WITHOUT  CLUBS: 

8.  Squatstand  with  hands  on  hips — 1.     Straighten  knees, 

bend  trunk  backward  and  lower  arms  sideward,  palms 
upward — 2. 

9.  Review  the  most  essential  games,  also  broad  jump  and 

throwing  the  basket  ball  for  distance. 

10.  In  classroom:     Review  exercises  in  lying-support. 
Notes: 


133 


Games  and  Plays  for  All  Grades 


Play  is  an  essential  branch  of  a  child's  physical  educa- 
tion; no  course  of  physical  training  is  complete  without  it. 
The  free  activity,  spontaneous  reaction,  and  the  social  and 
morarinnuence  of  games  are  features  of  it  that  should  recom- 
mend themselves  to  every  teacher  who  wishes  the  complete 
development  of  the  child  under  her  or  his  care.  All  grades 
of  children  should  play;  not  only  the  little  ones. 

But  in  the  words  of  Mero,  in  the  American  Playground: 
"There  are  plays  and  there  are  plays.  There  is  play  that 
grows  like  a  weed  and  never  gets  beyond  the  weed  state; 
and  there  is  play  that  has  careful  cultivation,  so  that  it  be- 
comes a  useful  plant.  The  latter  kind  is  required  to  accom- 
plish results  worthy  of  the  effort  expended."  The  games 
that  follow  in  this  book  will,  if  executed  under  proper  con- 
ditions t»f  supervision  and  place,  reduce  the  weedy  variety 
of  games  to  a  minimum. 

For  the  lower  grades,  one  of  the  most  enjoyable  forms 
of  play  is  the  song  play,  whereof  several  are  inserted.  It  is 
well  adapted  for  children  of  the  primary  grades.  The  activi- 
ties which  it  employs  are  mostly  the  simple  play  activities 
which  depend  for  their  interest  upon  the  movement  which 
they  afford.  The  joy  of  mere  movement  is  a  characteristic 
of  the  small  child,  while  the  singing  added  to  such  activities 
gives  further  pleasure.  The  joy  of  rhythmic  motion  which 
in  later  life  is  the  source  of  pleasure  in  dancing,  gives  the 
pleasure  which  children  get  out  of  these  song  plays.  Further, 
be  it  said,  that  whereas,  in  comparatively  few  active  or  gym- 
nastic games  all  children  are  active  at  the  same  time,  there 
is,  in  the  song  play,  opportunity  for  every  child,  to  participate 
at  the  same  time.  If  the  child  cannot  take  part  in  the 
actual  activity,  he  can,  at  least,  take  part  in  the  singing. 

Something  has  already  been  said  of  the  existence  of  un- 
wholesome play.  Beneficial  play  can  only  be  a  certainty 
when  it  is  supervised.  Effective  supervision  demands  teach- 
ing. In  teaching  these  games,  gymnastic  as  well  as  song 


134  Manual  of  Physical  Training 

plays,  it  is  important  to  bear  in  mind  that  only  those  who 
understand  the  child's  nature  and  attitude  toward  play  and 
in  particular  its  attitude  toward  supervised  play  can  teach 
games.  Plays,  song  plays,  and  games  require  good  and 
careful  teaching  to  make  them  afford  real  joy,  and  make 
them  enter  into  the  child's  life. 

Above  all,  all  children  should  play.  Through  encourage- 
ment, not  through  force  or  promises,  should  the  child  be  en- 
ticed to  partake  of  healthful  play.  Through  force  "the  pur- 
pose of  play  for  recreation  is  lost.  When  forced,  play  be- 
comes work."  (Stoneroad.) 


135 


Games 


GRADES  ONE  AND  TWO. 

1.  Cat  and  Mouse.  4.     Come  Along. 

2.  Fox  and  Gardener.  5.     Beat  Me. 

3.  Tommy  Tiddler's  Ground.       6.     Short  Races. 

CAT  AND  MOUSE 

Object  of  game:  The  mouse  attempts  to  save  itself 
from  being  caught  by  the  "cat,"  by  running  into  its  hole. 

Number  of  players:  Not  more  than  twelve  to  sixteen 
should  be  in  one  circle. 

Grounds:     The  playground,  yard  or  hall. 

Gamer  The  players  form  a  circle  with  hands  grasped. 
One  of  the  players  is  chosen  to  go  into  the  ring  and  is  the 
mouse.  Another  is  the  cat  and  stands  outside.  The  cat 
chases  the  mouse.  The  mouse  dodges  under  the  arms  of 
those  in  the  ring.  Those  in  the  ring  prevent  the  _cat  from 
passing.  If  it  takes  too  long,  the  players  in  the  ring  lower 
their  hands  by  the  direction  of  the  teacher.  When  the 
mouse  is  caught  a  new  cat  and  mouse  are  chosen. 

Rules:     (I)     The  cat  cannot  force  the  hands  of  those  in 
the  ring  apart. 

(2)  The  mouse  must  not  be  checked  by  players  in 

the  ring. 

(3)  The  cat  must  not  be  allowed  to  pass  unhindered 

unless  the  word  is  given  to  lower  hands. 


136  Manual  of  Physical  Training 

FOX  AND  GARDENER. 

Object:  The  Gardener  attempts  to  catch  the  "Fox,"  who 
saves  himself  by  winding  in  and  out  among  the  players  in 
the  ring. 

Number:     No  more  than  twelve  or  sixteen  in  one  ring. 
Grounds:     The  playground,  yard  or  hall. 

Game:  Form  a  ring  with  hands  lowered.  Choose  one 
player  for  the  "Fox"  who  goes  inside  and  another  for  the 
"Gardener"  to  go  outside.  The  Gardener  asks:  "Who  is  in 
my  garden?" 

The  Fox  answers:     "The  Fox." 

Gardener:     "What  are  you  doing  in  my  garden?" 

Fox:     "Taking  grapes." 

Gardener:     "I'll  catch  you." 

Fox:     "No  you  won't." 

The  fox  then  runs  away  while  the  gardener  chases.  The 
gardener  must  follow  the  fox  exactly  where  he  runs.  If  the 
gardener  runs  the  wrong  way,  the  fox  wins.  If  the  gardener 
catches  the  fox  the  gardener  wins. 

Rules:     (1)     The  gardener  must  follow  exactly  where  the 
Fox  runs. 

(2)  None  in  the  circle  may  move  from  their  place   to 

confuse  the  gardener. 

(3)  The  Fox  must  stay  in  or  near  the  circle. 

(4)  The  runners  may  not  grasp  the  clothing  or  per- 

son of  anyone  in  the  ring. 

TOMMY  TIDDLER'S  GROUND. 

Object:  For  each  one  to  avoid  being  tagged  by  Tommy 
Tiddler  while  on  his  ground. 

Number  of  players:  Any  number,  but  not  too  many; 
sixteen  is  a  good  maximum. 

Grounds:  A  level  ground  with  a  straight  line  across;  on 
one  side  of  which  is  Tommy  Tiddler's  ground. 


Games  for  Grades  1  and  2  137 

Game:  On  one  side  of  the  line  stands  Tommy  Tiddler, 
on  the  other  the  rest  .of  the  players.  The  players  come  into 
Tommy  Tiddler's  ground  and  say  in  a  teasing  way:  "I'm 
on  Tommy  Tiddler's  land,  taking  gold  and  silver  sand." 
Tommy  Tiddler  chases  them  back  over  the  line.  If  he  catches 
anyone  on  his  ground  with  one  foot  or  two  the  one  caught 
becomes  Tommy  Tiddler.  It  can  also  be  played  that  the 
one  caught  is  out  of  the  game,  or  must  help  Tommy  Tiddler 
catch. 

Rides:     (1)     Tommy  Tiddler  must  stay  on  his  own  side 
of  the  line. 

(2)     No    one    can    be    caught    when    not    in    Tommy 
Tiddler's  ground. 


COME  ALONG. 

Object:  To  see  which  one  of  two  people  can  get  around 
the  circle  first. 

Number  of  players:  Enough  to  make  a  good  circle;  not 
more  than  sixteen. 

Grounds:     Any  playground;  free,  open  ground. 

Game:  The  players  form  a  circle.  One  player  is  chosen 
as  tagger.  This  one  runs  around  the  outside  of  the  circle 
and  tags  whomever  he  pleases.  The  tagged  and  the  tagger 
run  in  the  same  direction  around  the  circle  to  see  who  can 
come 'back  to  the  place  of  the  tagged  first.  The  one  who 
comes  last  becomes  the  tagger.  This  game  can  be  varied 
in  many  ways.  The  runners  can  run  in  opposite  directions. 
(Beat  me.)  In  "Beat  Me"  they  can  perform  any  greeting 
when  they  meet.  In  either  "Come  Along"  or  "Beat  Me" 
they  can  hop,  skip,  or  use  any  other  form  of  progression. 

Rules:     (1)     Run  around  the  outside  and  not  across  the 
inside  of  the  circle. 

(2)     In  "Beat  Me"  pass  to  the  right  in  passing  each 
other. 

Remark:  This  same  game  can  be  made  interesting  for 
older  pupils  by  arranging  them  in  twos,  threes,  or  fours  in 
flank  circle  formation.  In  this  form  one  must  tag  the  other 
before  the  pursuing  begins. 


138  Manual  of  Physical  Training 

SHORT  RACES. 

Racing  is  a  popular  sport  with  old  and  young.  When  a 
large  number  of  pupils  must  be  employed,  as  is  the  case  on 
the  playground  or  in  the  school  yard  during  recess,  it  is  ad- 
visable to  arrange  the  children  in  heats  of  6,  8,  10  or  12.  The 
pupils  should  be  started  from  a  perceptible  mark,  object  or 
line,  with  a  distance  of  at  least  two  steps  between  them. 
Have  them  place  one  foot  with  the  toes  on  the  line  and  the 
other  foot  back  of  the  same.  If  the  starting  point  is  a  fence, 
have  the  pupils  start  with  one  hand  on  the  fence.  The  signal 
for  starting  may  be:  "Get  ready — Go."  Instead  of  the 
word  "Go"  some  other  signal,  as  clapping  of  hands  or  anything 
that  will  make  a  sharp,  quick  noise,  may  be  used.  No  one 
may  start  before  the  signal  is  given.  Vary  the  races  by 
letting  the  children  hop  on  one  or  both  feet  half  of  or  the 
whole  distance,  walking  or  running  with  grasping  of  ankles, 
etc.  The  one  who  crosses  the  finish  line  first,  wins.  It  is 
interesting  to  have  the  winners  of  the  various  heats  run  a 
final  heat. 


GAMES  FOR  GRADES  III  AND  IV. 

1 .  Black  and  White.  5 .  Slap  Jack. 

2 .  Fox  and  Gander.  6 .  Center  Stride  Ball. 

3.  Charley  Over  the  Water.  7.  Botany  Bay. 

4.  Three  Deep.  8.  Races  (short.) 

BLACK  AND  WHITE. 

Object:  To  perceive  the  color  and  run  away.  The  slow 
ones  to  perceive  will  be  caught. 

Number  of  players:  Enough  to  form  two  good  lines; 
from  six  upward.  In  fact  even  two  can  play  it,  but  interest 
is  added  by  more. 

Grounds:  A  level,  open  space.  Two  lines  are  drawn 
parallel  and  about  five  feet  apart,  down  the  center  of  the  field. 
At  some  distance  from  these  lines  and  parallel  to  and  equi- 
distant from  them,  draw  two  more  lines,  one  on  each  side 
of  the  field. 


Games  for  Grades  3  and  4 

Game:  By  choosing,  the  players  are  divided  into  two 
parties  They  stand  on  the  two  center  lines,  with  one  toot 
on  the  line.  The  players  must  face  each  other  One  side  is 
"Black"  the  other  side  is  "White."  A  disk  or  block  of  wood, 
white  on  one  side  and  black  on  the  other,  is  thrown  into  the 
air  As  it  lands  the  players  watch  which  side  comes  up. 
If  black  is  uppermost,  the  "Blacks"  .run  away  and ^try  tc .cross 
their  goal  line  (the  end  line  on  their  side  of  the  field)  before 
the  "Whites"  can  catch  or  tag  them. 

To  add  interest  to  the  game,  keep  score  and  compare  the 
number  of  tagged  pupils  of  both  sides  at  the  close 
game. 

Rules:     (1)     Both  feet  or  only  the  forward  foot  may  1 
on  the  line. 

(2)  The  one  tossing  up  the  block  may  not  call  out 

the  color  that  turns  up. 

(3)  No  one  is  caught  who  has  crossed  the  goal  line. 
This  game  may  be  changed  somewhat,   by  having  the 

pupils  of  the  opposing  lines  stand  back  to  back,   and 
tosser  call  the  color. 

FOX  AND  GANDER. 

Object:     The  Gander  must  try  to  keep  the  last  one  of  the 
Geese  from  being  tagged. 

Number:     About  five  to  eight.     If  there  are  more,  make 
groups. 

Grounds:     Any  level,  unobstructed  space. 
Game:     One  player  is  chosen  the  Fox,  another  the  Gander. 
The  rest  of  the  players  line  themselves  one  back  of  the  other 
behind  the  gander  with  their  arms  about  the  waist  or  hands 
firmly  grasping  the  shoulders  of  the  one  in  front.     The  Fox 
attempts  to  tag  the  last  one  of  the  Geese.     The   Gander 
prevents  this  by  stepping  between  the  Fox  and  his  charges. 
When  the  last  goose  has  been  tagged,  that  goose  becomes 
Fox  and  the  Fox  becomes  Gander. 

Rules:  (1)  The  Gander  may  not  grasp  hold  of  the  Fox, 
but  may  hold  out  his  arms  or  in  any  other  way 
protect  the  Geese. 

(2)  If  the  line  breaks,  the  Fox  cannot  tag  anyone. 
The  one  who  allows  the  line  to  break,  takes  the 
place  behind  the  Gander. 


140  Manual  of  Physical  Training 

CHARLEY  OVER  THE  WATER. 

Object:  For  the  tagger  to  tag  someone  before  the  player 
has  a  chance  to  stoop. 

Number:     Enough  to  make  a  good  circle. 
Grounds:     A  level,  unobstructed  space. 

Game:  Form  a  circle  with  hands  grasped  and  place 
Charley  in  the  ring.  Those  in  the  ring,  sing: 

" Charley  over  the  water, 
Charley  over  the  sea, 
Charley  catch  a  blackbird, 
Can't  catch  me." 

Charley  then  tries  to  tag  one  before  he  can  come  to  a  squat- 
stand.     Anyone  caught  becomes  Charley. 

Rules:     (1)     No  one   may  remain  in  the  squatstand  all 
the  time. 

(2)     Charley  cannot  pull  anyone  up  and  then  tag  him. 

THREE  DEEP. 

Object:  To  avoid  being  tagged  by  stepping  in  front  of 
someone. 

Number:     Sixteen  or  more;    an  even  number. 
Grounds:     A  level,  unobstructed  field,  yard  or  hall. 

Game:  Form  a  circle.  Let  every  other  one  then  step 
in  front  of  his  neighbor  on  the  right.  .  One  couple  is  taken 
out,  of  which  one  is  the  tagger  and  the  other  the  runner. 
The  tagger  tries  to  tag  the  runner.  When  the  runner  sees 
himself  threatened,  he  steps  in  front  of  a  couple  in  the  ring. 
The  last  one  of  the  couple  becomes  the  runner.  If  the  runner 
is  tagged  he  becomes  tagger. 

Rules:     (1)      No  one  may  cross  the  circle  or  even  in  front 
of  a  couple. 

(2)  No   runner   should  take   hold   of   anyone   in  the 

ring  in  order  to  help  him  run  around  the  curve. 

(3)  Tag  lightly. 


Games  for  Grades  3  and  4  141 

SLAP  JACK. 

Object:  To  see  which  two  of  three  people  can  run  around 
the  circle  fastest. 

Number:  An  uneven  number  of  11  or  more,. up  to  about 
seventeen. 

Grounds:     Level,  unobstructed  field. 

Game:  Form  a  circle  and  then  let  every  other  one  step 
in  front  of  his  neighbor  on  the  right.  The  odd  member  is 
the  tagger.  He  runs  around  the  circle  and  tags  someone 
who  in  turn  tags  the  one  in  front  of  him.  The  tagger  runs 
around  one  way,  and  the  two  tagged  around  the  other.  The 
two  who  come  to  the  vacant  place  first,  hold  it,  while  the 
other  one  becomes  tagger. 

Rules:     (1)     Tagging   should   be   done   lightly   and   with 
the  flat  hand. 

(2)  Do  not  pass  through  the  circle;   go  on  the  outside. 

(3)  Do  not  take  hold  of  anyone  in  the  ring  to  help 

in  running  around  the  curve. 

•   CENTER  STRIDE  BALL. 

Object:  One  in  the  center  of  the  ring  tries  to  send  a 
basket  ball  to  the  outside  of  the  ring. 

Number:     Any  number  that  will  make  a  fair-sized  circle. 
Ground?    A  level,  unobstructed  space. 

Game:  Form  a  circle.  Each  one  stand  with  legs  in  stride 
position  so  that  the  feet  touch  those  of  the  neighbor.  One 
player  is  chosen  to  go  into  the  center.  By  batting  the  ball 
with  his  hands,  the  center  player  tries  to  force  the  ball  to 
the  outside  of  the  ring.  Those  in  the  ring  prevent  this  by 
using  their  hands  only.  When  the  ball  goes  out,  the  one 
between  whose  legs  it  goes  or  to  whose  right  if  it  goes  out 
between  two  players,  becomes  the  center  man. 

Rules:     (1)     The  ball  may  not  be  kicked. 

(2)     The  ball  may  not  fly  out  higher  than  the  heads 
of  the  players. 


142  Manual  of  Physical  Training 

BOTANY  BAY. 

Object:  To  guess  what  Tradesman  a  party  of  the  ga,me 
is  imitating. 

Number:     Any  number. 

Grounds:^ A  level  space.  Mark  a  straight  line  on  each 
end. 

Game:  The! players  are  divided  into,  two  parties,  one 
party  on  each  end,  which  is  their  goal.  One  party  starts  the 
game  by  choosing  the  movements  of  some  trade.  They  then 
go  to  the  players  at  the  other  goal  and  say: 

"Here  are  some  men  from  Botany  Bay 
Got  any  work  to  give  us  today?" 

The  other  side  ask:  "What  can  you  do?"  Hereupon  the 
men  from  Botany  Bay  show  their  trade.  The  other  side  tries 
to  guess.  If  any  one  guesses  correctly,  the  men  from  Botany 
Bay  run  off  and  the  other  side  tries  to  catch  some  of  them, 
before  they  can  cross  their  goal  line.  Those  caught  must 
help  the  side  that  caught  them.  The  guessing  side  then  be- 
come the  "Men  from  Botany  Bay."  The  side  that  gets  all 
those  from  the  other  side,  wins. 

Rules:     (1)     The  side  that  guesses   may  not  step  over 
their  goal  line  until  they  have  guessed  correctly. 

(2)  The  Men  from  Botany  Bay  must  come  at  least 

within  five  or  six  feet  of  the  rest. 

(3)  In  catching,  the  clothes  should  not  be  grasped; 

tagging  will  suffice. 


RACES. 

The  races  for  Third  and  Fourth  Grades  may  be  some- 
what longer  than  those  of  Grades  One  and  Two.  Unless 
the  distance  is  very  short,  the  run  should  not  be  taken  more 
than  twice  at  the  most  during  one  period  of  time.  As  in 
the  first  two  grades,  freak  races  may  be  frequently  inter- 
spersed. 


Games  for  Upper  Grades  143 

GAMES  FOR  THE  UPPER  GRADES. 

1 .  Pom  Pom  Pull  Away.       6 .     Red  Lion  Out  the  Den. 

2.  Chinese  Wall.  7.     Battle    Ball    (with    or 

3 .  Last  Couple  Out.  without  clubs) . 

4  Poison.  8.     Dodge  Ball. 

5  Three  Deep.  9.     Broad  Jump  and  Races 

POM  POM  PULL  AWAY. 

Object:     To  pass  the  tagger  without  being  caught. 
Number:     Any  number. 

Grounds:  A  level,  unobstructed  space.  Mark  a  goal 
line  on  each  end. 

Game:  One  player,  the  catcher,  stands  in  the  middle 
between  the  goal  lines.  The  rest  go  behind  one  of  the  goal 
lines  The  catcher  shouts:  "Pom  Pom  Pull  Away,"  where- 
upon the  rest  are  obliged  to  leave  their  goal  and  run  to  the 
opposite  goal.  Whomever  the  catcher  tags  three  times  is 
caught  and  must  help  tag. 

Rules:     (1)     Behind  the  goal  lines  is  safe. 

(2)  On  the  cry  "Pom  Pom  Pull  Away"  every  one 
.      must  run. 

(3)  No  one  is  allowed  to  run  back  to  the  goal  he 

came  from. 

(4)  Taggers  must  not  hold  to  clothing  in  catching. 

CHINESE  WALL. 

This  game  is  a  variation  of  Pom  Pom  Pull  Away.  The 
catchers  have  a  definite  narrow  strip  across  the  center  of 
the  field  within  which  they  may  tag.  If  they  go  outside 
they  cannot  tag.  This  space  is  marked  definitely. 

Rules:  Taggers  must  stay  in  their  own  strip.  Otherwise 
same  as  previous  game. 


144  Manual  of  Physical-  Training 

LAST  COUPLE  OUT. 

Object:     For  the  tagger  to  catch  one  member  of  a  couple. 
Number:     Any  uneven  number,  larger  than  seven. 
Grounds:     A  level,  unobstructed  space. 

Game:  The  players  form  couples.  The  pairs  stand  one 
back  of  the  other  in  a  column  of  twos.  The  odd  player  is 
tagger  and  stands  in  front  of  the  column.  The  tagger  calls: 
"Last  Couple  Out,"  and  claps  his  hands  three  times.  The 
last  couple  in  the  column  separates  and  runs  forward,  one 
member  on  each  side  of  the  column  and  then  tries  to  grasp 
hands  after  both  have  passed  the  tagger.  The  tagger  tries 
to  catch  one  of  the  two  before" they  succeed  in  joining  hands. 
The  one  whom  he  catches  becomes  tagger,  while  the  other 
becomes  his  partner.  The  couple  then  takes  its  station  at 
the  head  of  the  column  behind  the  tagger.  If  the  runners  suc- 
ceed in  re-grasping  hands,  they  become  the  first  couple  and 
the  tagger  remains  tagger. 

Rules:     (1)     Runners  must  run  forward  and  not  too  far 
from  the  column. 

(2)  After  the  runners  have  passed  the  tagger  they 

can  employ  any  means  to  avoid  being  caught. 

(3)  Tagging    is    sufficient    and    equivalent    to    being 

caught.  . 

POISON. 

•>» 

Object:  To  avoid  touching  an  object  which  others  are 
trying  to  make  you  touch. 

Number:     Groups  of  about  five  to  ten  players. 
Grounds:     A  level  space. 

Apparatus:  Clubs  or  billets  of  wood  that  will  stand  on 
end. 

Game:  The  clubs  or  billets  are  set  up  3  or  4  to  each 
group  and  far  enough  apart  for  anyone  to  step  between  easily; 
preferably  in  a  square.  The  players  in  small  groups  form 
circles  by  grasping  hands.  Each  one  is  now  to  try  to  make 
the  rest  knock  over  the  clubs  and  at  the  same  time  keep 


Games  for  Upper  Grades  145 

from  knocking  them  over  himself.     Who  knocks  over  a  club 
is  out;    the  last  one  of  a  group  wins. 

Rules:     (1)     Unnecessary  roughness,   as  tripping,   is  not 
allowed. 

(2)     Letting  go  of  hands  to  avoid  knocking  over  a 
club  is  not  fair. 


THREE  DEEP. 

See  "Games  for  Grades  Three  and  Four." 

RED  LION  OUT  OF  YOUR  DEN. 

Object:  (1)  To  avoid  being  caught  or  tagged  by  the 
Red  Lion  or  his  line. 

(2)  To  break  the  line  and  send  it  back  into  the  den, 
without  being  tagged. 

Number:     Any  number. 

Grounds:  A  level,  unobstructed  field.  A  goal  is  marked 
in  one  corner. 

Game:  One  player  is  the  "Red  Lion"  and  goes  into  the 
goal,  or  den.  The  rest  of  the  players  call  out:  "Red  Lion 
Out  of  Your  Den."  The  Red  Lion  clasps  hands  and  comes 
out.  With  hands  clasped,  he  tries  to  tag  someone.  If  he 
unclasps  his  hands,  he  is  driven  back  into  his  den  by  the 
rest,  by  beating  him  with  caps  or  handkerchiefs.  Anyone 
tagged  is  driven  into  the  den  in  the  same  way.  One  victim 
is  all  he  is  entitled  to  at  a  time.  Now  both  grasp  hands 
and  as  the  players  outside  the  den  call  as  before,  they  come 
out.  Either  can  tag.  The  tagged  is  again  driven  in  or  the 
line  if  it  is  broken.  This  keeps  on  until  all  are  caught.  Those 
not  of  the  "Red  Lion's"  party  may  not  enter  the  den  on 
pain  of  being  considered  caught. 

Rules:     (1)     The  Red  Lion  cannot  tag  unless  his  hands 
are  clasped. 

(2)  Players  can  only  break  the  line  from  the  front. 

(3)  The  line  or  "Red  Lion"  is  free  from  beating  as 

long  as  their  hands  are  grasped. 

(4)  Anyone  entering  the  den  who  has  not  yet  been 

caught,  is  caught  by  that  act. 

(5)  A  tag  is  all  that  is  necessary  to  be  caught. 


146  Manual  of  Physical  Training 

BATTLE  BALL. 

Object:  (1)  To  throw  a  basket  ball  across  the  opponents' 
goal  and  to  hit  over  their  clubs. 

Number:     Any  number  from  five  upward  on  a  side. 

Apparatus:  A  basket  ball,  two  clubs  to  each  player  on 
the  line. 

Grounds:  A  level  field  with  a  goal  line  on  such  end  and 
a  center  line  down  the  middle  parallel  to  goal  lines. 

Game:  Two  sides  are  chosen.  One  party  takes  one 
field;  the  other  the  other.  On  the  goal  lines  the  clubs  are 
set  up  in  pairs,  four  pairs  to  each  side,  the  pairs  equidistant 
from  each  other,  the  clubs  of  a  pair  about  two  feet  apart. 
Players  are  set  to  guard  them,  one  player  to  a  pair  of  clubs.' 
The  rest  are  to  play  forward.  A  score  is  made  when  the  ball 
is  thrown  over  a  goal  of  the  opponents  at  a  height  lower 
than  the  shoulders.  This  counts  one  point.  If  a  club  is 
thrown  over  by  the  ball,  it  scores  three  points. 

Rules:     (1)     No  one  may  step  over  the  center  line. 

(2)  The  ball  must  be  thrown  from  where  it  is  picked 

up.     No  walking  to  the  center  line  allowed. 

(3)  A  ball  completely  over  the  end  line  is  scored. 

(4)  A  ball  that  goes  too  high  is  thrown  into  the  field 

again  at  the  point  where  it  went  out. 

Penalties:  For  stepping  over  the  center  line  or  for  walk- 
ing with  the  ball,  a  free  throw  is  given.  A  Free  Throw  is 
one  which  the  forwards  cannot  stop  and  which  counts  a 
point  if  it  is  thrown  across  goal.  This  game  can  be  played 
very  well  without  the  clubs. 

DODGE  BALL. 

Object:     To  dodge  the  basket  ball  when  it  is  thrown. 
Number:     Any  number. 

Grounds:  Level  field  or  space  with  a  large  ring,  twenty 
to  thirty  feet  in  diameter,  marked  on  it. 

Apparatus:     Basket  ball,  not  blown  up  hard. 

Game:  One-half  of  the  players  stand  on  the  ring,  the 
other  half  goes  inside.  Those  on  the  ring  throw  the  ball  at 


Games  for  Upper  Grades 


147 


those  in  the  center  who  avoid  being  hit  in  any  way  they  can. 
Anyone  hit  goes  out. 

Rules:     (1)     The  ball  must  be  thrown  from  outside  the 
ring  and  not  from  within. 

(2)     The  dodgers  must  remain  in  the  circle  until  hit. 

It  is  advisable  not  to  allow  a  throw  higher  ^than  the 
shoulders.  If  time  presses  for  playing,  let  each  side  throw 
for  half  the  time  and  see  which  side  has  the  largest  number 
of  players  unhit  in  the  circle  at  the  end  of  their  period;  or 
let  those  of  the  dodgers  who  were  hit  join  the  throwers  on 
the  circle. 

PROGRESSIVE  DODGE-BALL. 

Divide  the  players  into  three  equal  teams.  Lay  out  the 
field  into  three  parts  so  that  the  sections  on  the  ends  shall 
be  equal  and  the  center  section  a  square. 


THE    FIELD. 


Equipment:     A  basket  ball. 

The  game:  One  of  the  teams  is  in  the  center  field,  while 
the  two  others  are  in  the  end  fields.  Each  team  is  confined 
to  its  own  field. 

The  center  players  play  against  the  two  end  teams  while 
the  two  end  teams,  jointly,  play  against  the  center  team. 

The  object  of  the  game  is  as  follows:  The  ball  is  thrown 
with  the  intention  of  hitting  an  opponent.  The  opponent 
tries  to  avoid  (by  dodging  or  otherwise),  being  hit  by  the 
ball  before  it  touches  the  ground  and  in  turn  gets  the  ball 
and  returns  it  with  the  same  intention.  A  hit  is  made  when 
the  player  is  struck  by  the  ball  if  the  ball  does  not  previously 
touch  the  ground. 

Note:  There  are  two  methods  of  playing  after  a  player 
is  hit:  (1)  either  the  player  steps  out  of  the  game  and  the 


148  Manual  of  Physical  Training 

point  is  scored;  or  (2)  the  struck  player  stays  in  the 
game  and  the  point  only  is  scored.  The  latter  way  is  pre- 
ferable. 

Each  of  the  three  teams  plays  in  each  one  of  the  three 
fields  in  succession  to  complete  a  whole  game. 

The  time  is  divided  into  three  equal  parts  and  the  teams 
change  fields  at  the  end  of  each  third. 

Scoring:     A  point  is  scored  when  a  player  makes  a  fair 
hit  (one  that  strikes  the  player  before  it  touches  the  ground). 

Fouls:     Stepping  into  the  opponent's  field. 

Penalties:     When  a  foul  is  made,  the  team  fouled  against 
gets  the  ball. 


VARIOUS  FORMS  OF  PASSING  AND  INTERCEPT- 
ING  THE    BASKETBALL   IN   CIRCLE 
FORMATION. 

Pass-ball  with  one,  two  or  three  runners  is  an  appropriate 
name  for  this  game;    the  boys  call  it  "snatch-ball." 

1 .  Sixteen  to  twenty  pupils  are  arranged  in  an  open,  front 

circle  with  a  distance  of  two  steps  between  the  mem- 
bers. A  basketball  is  given  to  a  member  of  the  circle 
and  a  runner  stands  outside  of  the  circle  and  to  the 
right  of  the  pupil  holding  the  ball.  On  the  signal  the 
ball  is  passed  quickly  to  the  left  from  pupil  to  pupil 
while  the  runner  tries  to  catch  or  intercept  the  ball 
or  touch  a  pupil  when  he  is  holding  it.  If  the  runner 
succeeds  in  touching  the  pupil  who  is  holding  the  ball 
the  latter  takes  his  place;  if  the  runner  catches  or 
intercepts  the  ball  the  last  thrower  takes  his  place. 
After  a  change  the  former  runner  always  starts  passing 
the  ball  anew. 

Skipping  a  pupil  in  the  passing  of  the  ball  is  penalized 
by  having  the  thrower  become  runner. 

2.  The  difference  between  this  form  and  the  former  is  that 

two  runners  play  outside  of  the  circle,  that  the  ball 
may  be  passed  right  and  left  and  that  one  pupil  may 
be  skipped  in  the  passing  of  the  ball. 


Games  for  Upper  Grades  149 

This  game  is  similar  to  the  second  form  with  this  differ- 
ence— that  a  third  runner  plays  inside  of  the  circle 
and  the  ball  may  be  thrown  in  any  direction  in  order 
to  keep  it  out  of  the  reach  of  the  runners;  any  number 
of  pupils  may  be  skipped  in  the  passing  of  the  ball. 

Pass-ball  in  a  circle  of  couples  whose  members  are  opponents. 
Eight  couples  will  suffice  in  one  circle;  the  distance 
between  couples  should  be  about  three  paces.  The 
object  of  the  game  is  to  pass  a  basketball  from  member 
to  member  of  the  same  team,  in  the  same  direction, 
as  long  as  possible. 

Playing  of  the  couples  as  much  as  possible  on  their 
imaginary  places  will  produce  an  orderly  game,  and 
tying  a  handkerchief  around  the  arm  of  each  of  the 
members  of  one  team  will  help  in  discerning  the  teams 
and  will  facilitate  team  play. 

Should  the  ball  pass  to  the  inside  or  outside  of  the  circle 
the  opponent  of  the  player  for  whom  it  was  intended 
will  get  the  ball  and  continue  the  play.  The  ball 
may  be  thrown,  rolled,  or  bounced. 

Tearing  or  striking  the  ball  out  of  the  hands  of  a  player 
or  holding  or  tripping  a  player  are  foul  plays  and  are 
penalized  by  surrendering  the  ball  to  the  opponent. 

The  game  can  be  made  more  interesting  by  setting  a 
premium  on  the  successful  passing  of  the  ball  to  a 
certain  number  of  players  of  the  same  team,  for  ex- 
ample :  Passing  the  ball  once  around  the  entire  circle, 
from  couple  to  couple  is  worth  5  points. 


CAPTAIN  BALL. 


The  field  is  an  oblong,  30  by  60  feet,  divided  into  two 
equally  large  squares. 

Ten  players  form  a  team.  They  are  divided  into  five 
basemen  and  five  guards.  The  positions  of  the  players 
should  be  changed  often  so  as  to  promote  general  skill.  Their 
positions  are  shown  in  the  diagram.  The  bases  are  two  feet 
square  or  two  feet  in  diameter;  the  forward  bases  must  be 
at  least  seven  feet  from  the  center  line. 


150  Manual  of  Physical  Training 

The  object  of  the  game  is  to  get  the  ball,  a  basket  ball, 
successively  into  the  hands  of  one  or  two  basemen  and  the 
captain  of  the  same  side.  When  the  ball  has  reached  the 
hands  of  the  captain  it  must  be  tossed  up  again  in  the  center 
between  two  opposing  guards  holding  the  same  positions. 

The  duration  of  the  game  should  be  10-15  minutes. 

The  game  is  in  charge  of  an  umpire,  who  calls  fouls,  directs 
the  game  in  general  and  keeps  time.  At  the  beginning  of 
the  game  he  tosses  the  ball  up  between  two  guards  holding 
the  same  positions.  .Points  are  made  as  follows: 

1.  If  one  baseman  passes  the  ball  to  another  baseman  of 

his  own  side,  without  the  ball  touching  the  floor  or 
wall,  it  counts  one  point.  This  may  be  repeated  once, 
after  that  the  baseman  must  try  for  the  captain. 

2.  If  a  baseman  passes  the  ball  in  a  fair  manner  to  the 

captain,  it  counts  two  points. 

3 .  If  the  ball  is  passed  from  one  baseman  to  another  of  the 

same  side  and  then  to  the  captain,  it  counts  three 
points. 

If  the  ball  immediately  after  the  toss-up  gets  into  the 
hands  of  a  captain  it  does  not  count;  his  pass  to  a 
baseman  does  however  count  one  point. 

More  than  one  guard  cannot  guard  a  baseman  or  a 
captain. 

Foul  plays  are: 

1.  Carrying  the  ball  in  the  play-field. 

2.  Tearing  or  striking  the  ball  out  of  the  opponent's  hands. 

3 .  Holding,  pushing,  striking,  or  tripping  an  opponent. 

4.  Baseman  getting  out  of  the  box  or  base  with  both  feet 

simult  ane  ously . 

5.  Guard  stepping  into  or  straddling  a  base,  or  stepping 

over  the  center  line. 


Games  for  Upper  Grades 


151 


6 .     Putting  the  ball  into  play  when  out  of  bounds  by  throw- 
ing it  into  the  play-field. 

If  the  ball  flies  or  rolls  out  of  bounds  the  nearest  guard 
must  get  it,  return  to  his  place  and  then  put  the  ball 
into  play  again. 

If  two  opponents  hold  the  ball,  it  is  tossed  up  between 
them. 

The  penalty  on  a  foul  play  is  a  free  throw.  A  free 
throw  is  a  throw  by  a  baseman  without  interference 
on  the  part  of  his  guard. 

Examples:  If  a  guard  makes  a  foul  play,  his  baseman 
gets  a  free  throw;  if  a  baseman  makes  a  foul  play,  his 
guard  gets  a  free  throw. 


0 


0 


o      o 


0 


The  shaded  positions  are  occupied  by  one  team  and  the 
unshaded  by  the  other.  Name  your  teams  the  "Reds" 
and  the  "Blues,"  or  any  other  colors,  as  it  simplifies  matters. 


1 52  Manual  of  Physical  Training 

VARIOUS  FORMS  OF  FOOTBALL  RELAY  RACE. 
1.      The  Simple  Pass:     Playfield  and  ^disposition  of  players: 


XT 


T  0 


Teams. 
x  Center. 

T  Quarterback. 

o  Halfback. 

•  Object  around  which  the  runner  must  pass  on 

his  way  back  to  his  starting  place. 

The  Game: 

Upon  a  signal  Center  passes  the  ball,  a  basketball  or  an 
indoor  football,  in  regular  football  style  to  the  Quarterback; 
at  the  same  time  the  Halfback,  standing  10-15  feet  behind 
the  first  named  players,  starts  to  run  forward  toward  the 
other  end  of  the  hall  and  receives  the  ball  from  the  Quarter- 
back while  passing.  After  having  passed  around  the  turning 
point  he  returns  the  ball  to  the  new  Center.  The  old  Center 
then  becomes  quarterback  and  the  old  Quarterback  becomes 
Halfback.  This  change  must  take  place  wh'ile  the  original 
Halfback  is  running  with  the  ball  in  order  to  insure  an  un- 
interrupted continuation  of  the  race. 

The  team  finishing  first  wins  the  race. 

2.     The  Forward  Pass: 

This  game  is  similar  to  the  first  form.  The  difference  is 
that  the  Quarterback  takes  the  place  of  the  Halfback,  and 
that  the  latter  stands  between  Center  and  the  former.  Upon 


Games  for  Indoors  During  Inclement  Weather  153 

the  signal  Center  snaps  the  ball  to  Quarterback  and  the 
Halfback  starts  to  run  for  the  other  end  of  the  hall;  while 
running,  he  must  catch  the  Forward  Pass  from  the  Quarter- 
back and  proceed  as  in  the  first  game. 

3.      The  Punt: 

This  form  of  the  game  is  identical  with  that  under  2, 
with  this  difference  that  the  Quarterback  passes  the  ball  to 
the  Halfback  by  a  moderately  delivered  punt. 


RECREATIVE    GAMES    FOR    THE    PUPILS    IN    THE 

CLASSROOM     DURING     INCLEMENT 

WEATHER. 

The  classroom  is  really  not  the  proper  place  for  motion- 
games,  but  if  the  condition  of  the  room  is  sanitary  and  the 
aisles  are  wide  enough  to  permit  moving  up  and  down  with- 
out danger,  then  short  recreative  games  are  permissible  when 
the  regular  recesses  must  of  necessity  be  omitted. 


COMPETITIVE  FORMS  FOR  THE  LOWER 
GRADES. 

1 .  Running  race  down  and  up  the  aisles  from  the  first  row 

of  desks  to  the  last  row  of  seats  and  return,  executed 
by  the  pupils  in  the  cross-rows.  Each  set  of  pupils 
must  start  from  and  return  to  the  first  row  of  desks. 

Pupils  who  are  in  their  seats  when  others  are  running, 
must  be  cautioned  not  to  extend  their  feet  or  arms 
into  the  aisles. 

2.  Same  as  1,  but  running  one  way  and  returning  by  hop- 

ping on  one  foot. 


154  Manual  of  Physical  Training 

3.  Two  longitudinal  rows  of  pupils  running,   hopping  on 

one  foot  or  skipping  in  hippity-hop  manner  around 
one  row  of  desks.  Turning  of  one  of  the  two  rows 
toward  the  rear  of  the  room  is  necessary  before  the 
race.  The  row  of  pupils  returning  first  to  their  seats 
is  the  victorious  row. 

Pupils  should  be  urged  always  to  run  on  toes,  and  to 
grasp  the  front  and  rear  desks  when  passing  around 
them  in  order  to  prevent  falling. 

4.  Walking  Race  with  Bean  Bags:     The  arrangement  and 

the  race-course  of  the  pupils  for  this  race  are  the  same 
as  those  in  the  Games  1  and  2.  Each  child  has  a  bean 
bag  balancing  on  his  head  while  racing.  Dropping  the 
bag  disqualifies  the  pupil.  The  child  who  first  reaches 
the  starting  place  with  the  bag  on  his  head  is  the  victor. 
The  children  must  not  run.  The  bags  may  be  fur- 
nished by  the  pupils. 


COMBATIVE  FORMS  FOR  THE  LOWER 
GRADES. 

1 .  Hand  pushing  or  pulling  of  the  couples  with  both  hands. 

On  the  command :  "Rise  for  pushing"  two  longitudinal 
rows  of  pupils  will  quickly  rise,  face  each  other  and  if 
necessary,  arrange  themselves  according  to  weight  and 
strength. 

Separating  the  sexes  for  these  games  is  not  always  neces- 
sary in  the  lower  grades,  but  it  is  advisable  to  have 
each  couple  stand  at  a  desk,  not  at  a  seat,  in  order  to 
prevent  crowding  one  another  back  too  far. 

2.  Same  as  1,  with  only  left  or  right  hand,  while  the  other 

hand  assists  in  the  struggle  by  pushing  against  the 
desk  in  rear. 

3 .  Same  as  2,  on  one  foot. 

4.  As  1,  2,  3,  with  pulling  of  hands  in  place  of  pushing. 

The  teacher  must  insist  on  the  pupils  retaining  the  grasp 
after  the  command,  "Halt,"  has  been  given.  This  precau- 
tion will  make  mishaps  almost  impossible. 


Games  for  Indoors  During  Inclement  Weather          155 

COMPETITIVE  FORMS  FOR  THE  HIGHER 
GRADES. 

1.  Relay  Race  combined  with  solving  easy  problems  on 

the  rear  or  front  blackboard. 
Example:     Prerequisites:     A   piece   of   crayon   on   each 

one  of  the  desks  of  the  first  row  and  a  blackboard 

covering  the  rear  or  front  wall  of  the  room. 

The  arrangement  and  the  race-course  of  the  pupils 

are  the  same  as  those  of  Game  1  of  the    competitive 

games  for  the  lower  grades. 

The  first  row  of  pupils  will  rise  and  turn  toward  the 
i ear  of  the  room  with  the  chalk  in  hand;  on  the  command 
"On  your  mark",  "Go,"  they  will  run  on  toes  to  the 
blackboard,  write  on  the  same,  one  whole  number  of  the 
denomination  determined  by  the  teacher  beforehand, 
return  to  their  seats  and  replace  the  chalk.  Immediately 
after  the  returning  of  the  first  cross-section  of  pupils, 
the  second  one  will  jump  up,  grasp  the  chalk  and  add  a 
number  to  the  column  started  by  the  first  set  of  pupils. 
The  chalk  must  always  be  returned  to  the  first  row  of 
desks. 

The  last  row  of  pupils  must  add  the  column  of  figures, 
return  the  chalk  to  its  proper  place  and  then  resume 
their  seats.  The  pupil  finishing  first,  wins  the  race  for 
his  row. 

2.  In  problems  of  multiplication,  it  is  advisable  to  have  all 

pupils  do  the  same  problem  and  to  have  it  written 
on  the  board  beforehand.  The  multiplicand  must 
have  as  many  places  as  there  are  pupils  in  one  row  and 
the  multiplier  should  be  a  single  number.  Each 
pupil  shall  multiply  one  unit. 

3.  Eraser  or  Bean  Bag  Relay  Race:     The  pupils  are  in 

their  seats  and  one  eraser  or  bean  bag  (the  latter  is 
preferable),  is  lying  on  each  one  of  the  desks  of  the 
front  row.  On  the  command  "Go,"  the  bags  are 
handed,  not  thrown,  from  pupil  to  pupil  from  the  front 
to  the  rear  of  the  room.  When  the  last  pupil  has 
received  the  bag  he  will  run  up  the  left  aisle  while  the 
other  pupils  of  his  row  change  quickly  one  seat  to  the 
rear.  As  soon  as  all  the  pupils  of  one  row  are  again 
seated  the  bag  is  passe'd  as  before.  This  passing  of 
the  bag  and  changing  of  seats  are  continued  until  all 
the  pupils  of  one  row  have  again  arrived  in  their  proper 
seats.  The  row  of  pupils  that  accomplishes  this  first, 
is  the  victorious  one. 


156 


Song  Plays  for  Grades  I  and  2 


COME!  DEAR  SISTER. 


>  J 


Boys:       1.      Come!  dear  Sister,  dance  with  me, 

Both  my  hands  I  give  to  thee. 
One  step  here,  one  step  there, 

Turn  around  and  'round  with  care. 

Girls:       2 .     That  was  really  very  fine, 

Try  again  dear  Brother  mine. 
One  step  here,  one  step  there, 

Turn  around  and  'round  with  care. 

The  children  stand  in  two  rows  facing  each  other;  if  pos- 
sible, boys  in  one  row  and  girls  in  the  other.  If  pupils  stand 
in  the  aisles  they  can  do  this  little  play  very  nicely. 

Action:  With  the  first  line,  boys  bow  to  the  girls;  girls 
return  with  a  courtesy. — 1-4. 

2nd  line:     Give  both  hands. — 5-8. 

3rd  line:  Take  one  step  sideward  toward  front  of  the 
room,  then  one  step  sideward  in  opposite  direction. — 9-12. 

4th  line:  Leave  go  of  hands  and  one  complete  turn 
around.— 13-16. 

In  the  first  stanza  the  boys  lead  the  action  by  being  first 
to  bow  and  reaching  out  their  hands  to  the  girls.  In  the 
second,  the  girls  lead  by  courtesying  first  and  reaching  out 
their  hands  to  the  boys. 


Song  Plays  for  Grades  1  and 


157 


THE  FROGS. 


yftn  -j 

N    IS      Is     N 

r.  E  N  r 

_      N        N    K 

PIN  E 
—  1  ^  

Iffl   4-     J       1 

J  J  J  J 

C  ^  J  " 

c  J  ^^ 

^J  J^  

DC 


1 .  The  frogs  are  swimming  in  the  pool, 

Quock,  quock,  quock,  quock,  quock,  quock. 
They  sing  about  the  water  cool, 

Quock,  etc. 
Oh!  look  and  you  can  see  them  swim, 

They  paddle  with  a  vim. 
The  frogs  are  swimming  in  the  pool, 

Quock,  quock,  quock,  quock,  quock,  quock. 

2.  And  now  they  hop  from  pad  to  pad, 

Quock,  quock,  quock,  quock,  quock,  quock. 
They  leap  and  play  and  are  so  glad, 

Quock,  etc. 
They  never  stop  to  take  a  rest, 

And  always  do  their  best. 
The  frogs  they  hop  from  pad  to  pad, 

Quock,  etc. 

3.  They  dive  off  from  the  bank  with  pride, 

Quock,  etc. 
And  splash  the  water  far  and  wide, 

Quock,  etc. 
They  dive  among  the  fishes  bright, 

And  scare  them  with  delight. 
They  dive  off  from  the  bank  with  pride, 

Quock,  etc. 

Arrangement  of  class:  Any  open  class  Border.  The 
children  can  play  this  while  standing  next  to  their  own  seats. 

Action:  The  stanzas  explain  the  action  appropriate. 
Stanza  I  is  swimming.  Raise  the  arms  forward  as  a  starting 
position,  palms  together.  Move  arms  sideward,  palms 
down — 1.  Bring  finger  tips  under  the  chin  and  elbows  close 
to  the  sides — 2.  Straighten  arms  forward  to  starting  posi- 
tion— 3.  Hold  the  starting  position — 4. 


158 


Manual  of  Physical  Training 


Stanza  II — Starting  position;  bend  knees  and  place  hands 
on  the  floor.  Leap  forward  onto  the  hands — 1.  Follow 
with  the  feet  on  2.  Continue  during  the  stanza. 

The  boys  can  do  the  action  while  the  girls  sing  and  vice- 
versa,  since  it  would  be  too  strenuous  to  hop  and  sing  at  the 
same  time. 

Stanza  III — Swing  arms  backward  as  starting  position. 
Swing  arms  forward  upward  with  palms  of  hands  together 
and  bend  trunk  forward — 1.  Return  to  the  first  position — 2. 


SEE-SAW. 


>a.r  i.i.  I  r  u.|rrrirrJMJ  jig 


See 


saw, 


down.      Rid -ing   a    •    way 


Ion    •    don         town. 


rrr  MJJ|JJ  jl  j 


O-ver  the  moun-tains  and  o-ver  the     plains;      O-ver     the      riv  •  er    and     back  home    a 


gain. 


Formation:  Children  form  partners  and  face  each  other, 
hands  grasped. 

Activity:  (1)  Alternately  bend 'knees  deeply  and  straight- 
en with  rising  on  toes.  When  one  comes  up,  other  goes  down 
to  simulate  the  movement  of  a  see-saw. 

(2)  The  working  of  the  see-saw  by  someone  standing  on 
top  of  it  can  be  imitated  by  having  a  third  child  stand  between 
the  two  and  jump  to  side-stride  position  and  in  this    posi- 
tion bend  knees  alternately  first  left  then  right. 

(3)  Let  the  children  raise  arms  sideward.     The  arms  are 
the  see-saw.     By  bending  left  and  right  sideward  the  see-saw 
can  be  made  to  go  up  and  down. 


Song  Plays  for  Grade's  1  and  2 
THE  WORKINGMAN. 


159 


Let  me  learn  a       bu  •  sy    trade  and      be    a     work  •  Ing    man.    I'll    show  you  how  a     coat  is  made.    Be 


tai  •  lors  if  you        can.  Now         I'm    a     tai  •  lor's 


I'm  a   tai- lor's 


In  place'of  the  tailor  some  other  trade  as  carpenter,  black- 
smith, shoemaker,  etc.,  can  be  imitated.  The  children  go 
through  the  activity  of  the  trade  called  for  by  the  verse. 

THE  BIRDS. 


(1)    Up,     up     on     the    sky,   (2)  The   lit- tie    birds  fiy,  (3)  Down,  down  In    the     nest,  The   lit  •  tie  birds  rest. 


J  J  J  el 


f4)     With        a  wing       on       the     left,  (5)  And     a       wing       on       the        right.     (6)     W 


let        the     dear     bird    •    ies       rest 


the         long         night. 


EGG  Me  c  J-  He  gu'f  g 


(To  be  hummed.) 

Movement  for  Game: 

1.  Children  rise  on  toes. 

2 .  Take  flying  position. 

3 .  Stooping  position  with  arms  lowered. 

4 .  Straighten  left  arm  sideward. 

5.  Straighten  right  arm  sideward. 

6.  Resting  position — still  stooping,  remain  so  during 

humming. 

The  numbers  of  the  movements  illustrating  the  song  serve 
to  indicate  that  the  movements  are  to  be  executed  while  the 
words  behind  the  corresponding  numbers  are  being  sung. 


160 


Manual  of  Physical  T  aining 
THE  FARMER 


1       Shall  we  show  you  how  the  far-mer,  Shall  we  show    you    how  the 


mil-ler, 
•'    bak  -  er, 


far-mer,  Shall  we  show  you  how  the  far  mer,  Sows  his  wheat  in  the  field. 

far-mer,       "        "       k*         "       kl       **      "    "       Cuts    *'       "      ' k 

mil-ler,  "       "      "         ll       "       *•     mil-ler,  Grinds     *'      "      "    to  flour 

bak-er,  "       "      "         "       "       kl     bak- er.  Makes  flour  "      "         bread. 


Look  you  so,  so,  Does  the  far-mer,  Look  you  so,     so,     Does  the  farm-er, 

"       "       "     k'         kk      'k     mil-ler,       "       kt       "      "  "       kk     mil-ler, 

kt       "     "         kv      kk     bak  -er,       "       "  ..••§.»•          ^ 


Look  you  so,  so,  Does  the  farm-er    Sow  his  wheat  in  the  field. 

"     »»  ••  *        "       »»      '•      Cut     "         **       u  "  '* 

"     "  "  "       "  mil-ler,  Grind    ••        "       "  to  flour. 

*'     ll  ••  *'       "  bak-er,  Make     '.k         "       kk  to  bread, 

The  motions  for  this  game  are  given  during  the  singing  of 
the  refrain;  1st  movement,  that  of  sowing  seed.  2nd  move- 
ment, cutting  the  grain  with  a  scythe.  3rd  movement,  that 
of  grinding,  rotary  arm  motion.  4th  movement,  that  of 
kneading  the  dough. 

All  the  children  of  a  class  may  participate  in  the  singing 
and  the  execution  of  the  movements  simultaneously. 


DID  YOU  EVER  SEE  A  LASSIE 


161 


-- 


Did  you  ev  •  er    see      a        Las  -  sie,  a     Las    sie,  a    Las-sie,  Did  you 


3=3=!  =^G= 


e v-er   see    a  Las-sie.  do  this  way  and  that?  Do  this  way  and  that  way?  Do 


Wr* — ' — « — *    ft»  * -HiP- ^ — m 

^^^r=*^ — rFf-< — f=p« 


r 

this  way  and  tbt  w»yP  Did  you  ev-er  see  a  Las-sie  do  this  way  and  that? 


A  chosen  or  appointed  leader  illustrates  an  exercise  of  his 
own  choice  during  the  singing  of  the  words:  "Do  this  way 
and  that/'  which  the  class  imitates  after  the  singing  has 
ceased.  If  a  piano  is  not  at  the  disposal  of  the  teacher,  half 
of  the  class  may  hum  the  air,  while  the  other  pupils  exercise. 


162 


Manual  of  Physical  Training 


LITTLE  PLAYMATE 


1  Lit-tle  play  mate  dance  with  me.  Both  your  hands  now  give  to  inc. 

2  Tra      la    la      la,     la    la  -  la,        Tra    la        la        la    la  -  la  -  la. 

3  With  your  feet  ^o  tap,  tap  tap,  With  your  hands  go  clap, clap, clap, 


Point  your  toe,  away  we  go,  Up  and  down  the 
Tra  la  la,  Tra  la  la,  Tra  la  la  la 
Point  your  toe.  away  we  go,  Up  and  down  the 


mer  -  ry     row 

la    -    la        la. 

mer      ry     row. 


Class  order:  Class  divided  into  two  rows  which  face  each 
other.  In  the  classroom  more  than  one  set  of  rows  can  be 
arranged.  Where  space  allows  a  double  circle  formation  is 
a  pleasant  variation. 

Activity:  1st  Stanza:  Partners  approach  each  other — 
1-4.  Grasp  hands — 5-8.  Point  foot  in  the  direction  of  hop- 
ping— 9-12.  Hold  last  position— 13-16. 

2nd  Stanza:  Gallop  hop  sideward  toward  back  of  room 
-1-8.  Return— 9-16. 

3rd  Stanza:  Execute  actions  as  designated  by  the 
words— 1-8.  Repeat— 9-16  of  Stanza  1—9-16. 

4th  Stanza:     Repeat  Stanza  2. 

In  the  circle  formation  the  gallop  hop  is  continuous  around 
the  circle. 


Song'Plays  for  Grades  1  and[2  163 

HERE  WE  GOJROUND  THE  MULBERRY  BUSH 


AMERICAN. 


*    *    *      *      *^  *       * 


Here  we    go  round,  the  mul-ber-ry  bush,  The   mulrber-ry    bush, 


the     mul-ber-ry  bush,    Here  we  go    round  the    mul-ber-ry    bush, 


So      ear  -  ly          in        the  morn  -  ing. 


2.  This  is  the  way  we  wash  our  clothes,  etc.- 

3.  "     "    "      "      "  iron      "         "         etc.- 
4. 

5. 

6. 

7. 
8. 


'  mend  "  etc. — 

'  sweep  the  floor,  etc. — 

'  bake  the  bread,  etc. — 

'  scrub  the  floor,  etc. — 

'  go  to  church,  etc. — 


early  Monday  morning. 
Tuesday 
Wednesday 
Thursday 
Friday 
Saturday 
Sunday 


The  activities  indicated  in  the  song  may  be  executed 
with  singing  by  the  whole  class,  or  one-half  of  the  class  may 
execute  the  activities  while  the  other  accompanies  them  with 
singing. 


164 


Manual  of  Physical  Training 


TRAMP!  TRAMP!  TRAMP! 


Let  the  feet  go  tramp!  tramp!  tramp!  Let  the  hands  go  clap!  clap'  clap! 
Let  the   fin     ger  beck-on  thee:  Come,  dear  friend  and  skip  with  me. 
La    la    la      la        la   la  la,  La  la      la    la      la    la     la, 


La     la       la       la       la       la       la 


la      la    la     la    la! 


The  class  of  children  is  divided  into  two  lines,  who  are 
facing  each  other;  these  lines  are  again  subdivided  into 
smaller  divisions. 

All  sing.  At  "Tramp!  tramp!"  and  at  "Clap!  clap!"  all 
stamp  and  clap.  At  "Finger  beckons  thee"  the  children 
of  one  side  beckon  to  the  opposite  partners,  who  will  join 
and  dance  with  them. 


165 


Six  Dances  Arranged  for  the 
Girls  of  the  Upper  Grades 

These  dances  may  be  occasionally  taken  in  place  of  the 
introductory  running  in  those  schools  where  the  segregation 
of  the  boys  and  girls  during  the  physical  exercises  is  possible.. 


SWEDISH  CLAP  DANCE 

Arranged  by  Miss  Edith  Dunham 


jtt  r 

ft 

1  "-•*. 

•x 

s-*     > 

f  f  r  Ti 

A 

k            « 

J 

A 

t= 

—  t-f  — 

r^-  i^ 

_  _  

f~  \ 

-\ 

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_Un  1 

L^  —  M—  ' 

L  —  ! 

9  —  1"  — 

F 


166  Manual  of  Physical  Training 

Formation:  Column  of  front  couples;  inner  hands 
grasped;  outer  on  hips.  No.  1  stands  left;  No.  2 
right. 

Part  I.     (16  measures  of  music.) 

Polka-hop  forward  right  and  left  alternately  8  times. 

Heel-and-toe-polka       (lowering    trunk    forward     moder- 
ately when  toe  touches  floor  in  rear.) 

Part  II.     (16  measures  of  music.) 

Face  partner,  hands  on  hips;  No.  1,  bow;  No.  2,  cross 
left  foot  rear  and  bend  knees  (courtesy).  Both  return 
on  second  count.  Clap  hands  three  times  in  front  of 
chest.  Repeat  above. 

(4  measures  of  music.) 

Clap  partner's  right  hand  (1);  clap  own  hands  (2); 
clap  partner's  left  hand  (3);  clap  own  hands  (4); 
clap" partner's  right  hand  and  a  whole  turn  left,  in 
four  running  steps.  Stamp  3  times  in  place,  begin- 
ning left. 

(4  measures  of  music.) 
Repeat.     (8  measures  of  music.) 


Dances  for  Upper  Grades 


167 


HIGHLAND  SCHOTTISCHE 


Pii 


m 


m 


'rirl 


i 


B 


mUJiiimMUi 


i 


168  Manual  of  Physical  Training 

Formation:  Circle  of  couples;  distance  between  couples 
four  steps;  backs  of  hands  on  hips. 

Part  I.     (8  measures  of  music.) 

Hop  on  right  and  place  left  foot  sideward  (1);  hop  on 
right  and  raise  left  foot  in  front  of  right  knee  (2); 
hop  on  right  and  place  left  foot  sideward  (3) ;  hop  on 
right  and  raise  left  foot  in  rear  of  right  knee  (4). 

(1  measure  of  music.) 

Step  left  sideward  (1) ;  close  right  to  left  foot  (2) ;  step 
left  sideward  (3);  hop  on  left  and  raise  right  foot  in 
rear  of  left  knee  (4) . 

(1  measure  of  music.) 

Repeat  the  above  to  opposite  side — (2  measures  of 
music). 

Repeat  all — (4  measures  of  music). 

Part  II. 

Hook  gracefully  curved  right  arms  upward  and  wheel 
right  in  three  schottische  steps;  release  arms,  1 
schottische  step  in  place  with  half  turn  right. 

Hook  left  arms  upward  and  circle  left  in  2  schottische 
steps;  release  arms  and  4  alternate  slide  hops  for- 
ward to  the  next  partner.  (8  measures  of  music.) 

Girls  to  right  of  original  partners  go  left;  girls  to  left 
of  original  partners  go  right,  and  advance. 

Repeat  entire  dance  with  new  partner,  etc. 


Dances  for  Upper  Grades 


169 


THE  OSTENDE 


m 


lEfc 


I 


nfcfe 


I 


f 


f 


170  Manual  of  Physical  Training 


OSTEND. 

(The  music  should  be  inserted  here.     III.) 

Formation:  Column  of  front  couples,  members  con- 
nected by  front  chainlock. 

First  step,  8  counts: 

Side  step  right,  left  cross  step  rearways,  side  step  right, 
hop  on  right  foot  and  raise  bent  left  leg  in  front  of 
right. 
Repeat  to  left. 

Second  step,  8  counts: 

Four  glide  hops  forward,  raising  pendant  leg  backward 
and  lowering  trunk  moderately  forward. 

Third  step,  8  counts: 

Repeat  first  step  with  partners  facing  each  other  and 
moving  in  opposite  direction. 

Fourth  step,  8  counts: 

With  partners  facing  each  other  and  right  hands  grasped, 
right  wheel  in  four  steps  (a'  la  minuet),  2  counts  to 
each  step,  hands  held  high. 


COUPLE  DANCE. 

(SCHOTTISCHE    TEMPO.) 
Arranged  by  Miss  Havens, 

Formation:  Circle  of  front  couples.  Beginning  with 
first  couple  every  other  couple  face  left  about,  thus 
forming  groups  of  fours. 

I.  Eight  gallop   glides  left  sideward;    eight  gallop  glides 

right  sideward;  four  gallop  glides  left;  four  gallop 
glides  right;  form  ring  with  couple  opposite  and  eight 
gallop  glides  in  a  circle  left.,  returning  to  original 
position. 

(8  measures — 32  counts.) 

II.  In  couples — four  step  hops  backward;    four  step  hops 

forward;     star  wheel  left   with  the   other  couple  in 
eight  skipping  steps   and   star  wheel  right   in  eight 
skipping  steps.     (Hippity-hop.)  j 
(8  measures — 32  counts.) 


Dances  for  Upper  Grades  171 

III.     In  couples — one  schottische  step  left  and  right  side- 
ward left  and  return;    four  step  hops  in  place;    repeat 
schottische  left  and  right  sideward;    four  step  hops 
forward  evading  right  and  meeting  next  couple. 
(8  measures — 32  counts.) 


DANCE  OF  THE  INDIVIDUALS. 
(WALTZ  TEMPO.) 

Formation:     Front   ranks   of  fours   in   open  formation. 
Hands  at  waist. 

I.  Rocking  step  left  and  right  sideward  twice,  with  raising 

of  left  arm  to  half  circle  on  left  and  right  arm  on  right 
step;    three  steps  left  sideward  crossing  in  rear  and 
point  right  forward,  (count  3)  and  bend  trunk  right; 
same  beginning  right. 
Repeat.     (16  measures). 

II.  Rocking   step  left   obliquely  forward   and   right  back- 

ward, twice,  with  raising  of  both  arms  to  a  circle  on 
left  and  lowering  them  on  right  step;  three  steps  for- 
ward and  point  (count  3)  and  bend  trunk  right; 
rocking  step  right  obliquely  forward  and  left  back- 
ward with  arm  movements  as  described  above;  three 
steps  backward  and  point  left,  (count  3)  and  bend 
trunk  left. 
Repeat.  (16  measures.) 

III.  Swing  hop  left  and  right  forward  twice;    three  steps 

forward  and  point   (count  3)   and  bend  trunk  right. 
Repeat  same  moving  backward. 
Repeat.     (16  measures.) 

IV.  Glide  balance  hop  obliquely  forward  left  with  raising 

left  arm  obliquely  foreupward;  swing  hop  right  back- 
ward with  hands  at  waist;  three  steps  left  sideward 
crossing  in  rear  and  point  right  forward  (count  3)  and 
bend  trunk  right.  Same  right. 

(16  measures.) 
Repeat. 


172  Manual  of  Physical  Training 

COUPLE  DANCE. 

6X8  Tempo. 

Formation:  Front  ranks  of  fours  in  open  formation. 
The  members  of  files  1  and  2  are  partners  and  those 
of  files  3  and  4  are  partners. 

I.  Hands   at  waist,     (a)    Four  change  steps  forward   and 

four  change  steps  backward  with  raising  of  arms  side- 
upward  to  a  circle  on  first  and  lowering  them  in  second 
step.  Face  partners;  small  chain  beginning  right  in 
four  change  steps;  files  3  and  2  small  chain  beginning 
left  in  four  change  steps  while  files  1  and  4  execute 
small  circle  outward  left  in  four  change  steps. 

(32  counts.) 

II.  Partners  facing  each   other,   arms  extended   sideward, 

hands  grasped.  Four  gallop  glides  toward  front  of 
hall;  four  gallop  glides  toward  rear  of  hall;  slow 
peasant  courtesy  toward  front  of  hall;  cross  step  turn 
(y<z  turn)  toward  rear,  thus  bringing  files  2  and  3 
together  as  partners,  while  files  1  and  4  execute  the 
following  step  alone.  All  repeat  step.  The  last 
cross  step  turn  bringing  members  around  facing  the 
front. 

(32  counts.) 

III.  Hands    at   waist.     Three    gallop    glides   left    sideward 

with  swing  hop  right;  repeat  right  and  left;  three 
steps  turn  (twirl  step)  right,  closing  with  stamp. 

(32  counts.) 
.  Repeat  all. 


ERSITY  OF  CALIFORNIA  LIBRARY, 


BERKELEY 


THIS  BOOK  IS  DUB  ON  THE  LAST  DATE 
STAMPED  BELOW 


f  loan  period. 


0  1921    . 
Jill  83  1921 

APR  16  1928 


Cf-C  17  "lt 


20m-ll,'20 


YB  20674 


UNIVERSITY  OF  CALIFORNIA  LIBRARY 


